Tuesday October 4 2011

CWOD

Run 800m
25 Unbroken deadlifts at 50% of your 1 max rep
Run 400m
25 Unbroken Wallballs (20, 14)
Run 200m
25 Unbroken Knees to elbows
Run 200m
25 Unbroken Deadlifts
Run 400m
25 Unbroken Wallballs
Run 800m
25 Unbroken Knees to Elbows

For every time you have to drop the weight or stop the set of 25 you have one penalty burpee that you do at the end of the WOD before you call time. So if you drop the weight and stop a total of 13 times during the entire WOD you do 13 burpees at the end of the last 25 K2E.

Rx’d Note – must be unbroken before proceeding plus penalty. (ex. if you stop wallballs at 20, you get a burpee penalty and you start your wallballs at 1 again)