As I stated before, I will be involved in training for the Mpls PD Fit Team this weekend.

This Saturday, for your WOD, I want you to run 3 – 3 1/2 miles – around one of the Lakes or along the river, parkways, etc. 

TIME yourself – later in the summer we will do this again, and then in the fall.  I think you will be surprised at your drop in times during the year, even though we don’t run that far on a regular basis.

For those that have shin splints from running or can’t run that far, you can pick a shorter distance – 1 mile if you need.  If you need to walk, walk.  If you need to crawl…well, don’t – you’ll have paramedics there pretty quickly.

Way to go Ladies !!! You killed the men

5 Rounds

5 Deadlifts @ 75% max 1 rep or 85% max 5 reps

20 Wall Balls

*** Use perfect form on the deadlifts – do not speed thru them for time.  Each dead is a seperate rep = no bouncing.

Fightin' through the WOD

Keep track of how much time it takes to complete each exercise.  Take 2 minute rest between each exercise.  Add total times for you score.   Lower score = better.  (Easiest way to do this is to keep track of rest periods on the  clock, then at the end subtract 8 minutes from your total time).

50 Pull ups

50 Box Jumps

50 Push ups

50 Wall Balls

Run 400 M

There is one sub in here – there is supposed to be 7 muscle ups instead of dips / pull ups…

3 Rounds for time

50 squats
21 Dips / 21 Pull ups (do either first)
7 HPC @ 135

(yup -more HPC and Pull ups)

Should be relatively quick, esp for beginners – so push yourself a bit (but use great form).