Strength: Your choice
Endurance: Run 1 mile, striving for even splits on each 400m
Frosh WOD: 4 RFT:
1 rope climb
12 wallballs (20 lb)
12 push-ups
12 sit-ups
Soph WOD: 21-15-9:
Pull-ups
Burpee box jumps
11/5 Men
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Pretty good day. I did the dead lift at 230. My mile time was 6:18. Not the same conditions as last time. Our WOD was 21-15-9 Pull ups and burpee box jumps. The variety of activity we do certainly makes it interesting.
Mile: 5:48
Splits: 1:25 – 1:25 – 1:30 – 1:28
WOD: 5 rounds – 7:52
Deadlift: 255 (1×5)
Mile: 5:40
Splits: 1:20 – 1:30 – 1:30 – 1:20
WOD – 12+ minutes
Very tiring. That’s all I’ll say.