Run 430M with 20 lbs
Row 430M
4+3 rope climbs :-) (or 43 jumping pullups)
43 burpees
43 wall balls
43 TTB
43 lunges with 43 lbs of weights
43 weighted situps (med ball overhead)
43 KBS
4:30 wall sit (4 minutes 30 seconds)
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This was a crusher. I did it RXd with JPUs not RCs, but for weighted situps I did GHDs to the floor as well. 33:45. Happy Birthday woman. The wall sits were hands down to the side, which is WAY harder than putting hands on legs... that part was insane, took about 8-9 minutes I bet.
ReplyDeleteWe had 5 of us do the Birthday WOD today. There were a few subs: no weight vests so we extended the run to a 500, no rower so we did SDHP and no rope so everyone did jumping or band assist pull ups.
ReplyDeleteWe added on a 45:00 minute time cap, only one didn't make it.
My time was 31:42.
The Burpees killed my shoulder, but I sufferd through.
The wall sit killed me dude!!
ReplyDeleteI HATE WALL SITS, WITH A PASSION.
ReplyDeleteI did this RX'd, except for the 400m weighted run I had to do a fast walk. This cost me a lot of time, but kept my back from freaking out. I used 50lb for the lunges. I agree, out of all the exercises, the wall sit was the toughest. TT 36:00
ReplyDeletethe GHDs beat me up too!
ReplyDelete