Hell WOD

PM-

A.

Three sets, not for time of:

Double Unders x 40-50 reps

Chest-to-Bar Pull-Ups x 10-12 reps

Strict Handstand Push-Ups x 10-12 reps

(add deficit if these are easy for you)

-Skipped. Wanted to give my shoulder some additional rest, and reserve my energy for the gut-check in Part B.

B.

Three sets for times of:

Run 1 Mile

185/125 lb Hang Squat Cleans x 10 reps

20-Yard Front-Racked Walking Lunge (185/125 lb)

Rest 6 minutes

IF YOU SKIP THIS TRAINING SESSION, YOU’RE DEAD TO ME! Don’t avoid this just because you know it will hurt. If you want to compete well in this sport, you MUST be prepared to embrace training sessions like this one.

-11:11 (7:48 mi)
-13:11 (9:30 mi)
-13:09 (9:50 mi)

-Calves were absolutely WRECKED after interval work yesterday. Were it not for CJ's emphatic admonishment, I likely would have found some reason to skip this one. As it stands, glad I did it. Breathing actually felt great, but just couldn't push the runs at the pace I had intended. Had to stop and walk 3-4 times the last 2 runs simply because my calves & ankles were so painfully tight, which also my hang cleans & lunges not much fun.

One word: WOOF.