Back in May 2012, I tried this WOD from CF North Manly from down under in Australia. I Changed a few variables to accomadate my environment. I haven't been doing much conditioning so I figured I would play some catch-up...
WOD:
"The End" courtesy of CF North Manly
3 min. AMRAP, 6 min. AMRAP, Completion
100 Double Unders
30 Wallballs 10ft. 20lbs
20 V-Ups
30 Box Jumps 20'
20 Sumo Deadlift High Pulls @42kg
30 Burpees
20 Shoulder-Overhead @42kg
100m Farmers Walk @20 kg Plates
There is 1 min. of rest between each attempt (3,6,completion)
Post reps for 3min. and 6min. and the completion time.
Before I started this bad boy I hit up some strength :
Sumo Deadlift High Pull 5-5-5 @72kg
Thrusters 5-5-5@82kg (2nd set bar was slippery so did 4)
As for the WOD
1st Rd. 132 Reps (may 2012-125)
2nd Rd. 178 Reps..I messed up by doing 20 Box Jumps instead of 30 (may 2012-187)
3rd. Rd. 13:47 (may 2012-13:28)
I was not too upset that I didn't beat it the first time b/c of the lack of metcons in my recent programming. Definitely a sick wkout once I hit the burpees things got slow motion on me.
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