Wednesday

MOP (My own programming) actually I took the idea for this one from one of the hero WOD's I changed up Daniel, only becuase i could not remember how it went and I wanted to do some thrusters and some running ?WTF? So here it is-

400m run
21 thrusters 95lb
50 double unders
30 pull ups
800m run
30 pull ups
50 double unders
21 thruster 95lb
400m run

total time 20:16
I would have done this slower but I had the kid Jake on my heels, need I say more.

Anyhow it was a smoker, everything felt good. The thrusters were spot on as far as movement and no pain in my lower back/hip. It took me a while to recover from this one though.