Watching Matt fight to finish Thursday’s WOD Rx’ed was one of the gutsier things I’ve seen at WCF.  Some people lack the ability to quit. 

30/Jan/2011 Monday WOD

Complete 4 Three Minute rounds with 1 minute rest between of AMRAP

5 Pushups (Hands on DB’s)

10 Kettlebell Swings (CFG Standard)

5 Box Jumps



Strength:  Bench Press 10, 10, 10 & Weighted Pullups 5, 5, 5.  Then 30/30 on the GHD

Endurance:  Run 1.2miles as fast as possible.

No double today, warm up with run and strength work then head straight into WOD.