3 rounds for time:
400m
30 KB swings (35#)
20 Squats
20 Push ups
MetCons reign supreme. They train you in the glycolytic pathway of human energy consumption. The results are always amazing because training in this domain allows you to see improvements in your max output domain (1 rep maxes, 40 yard sprints) as well as the endurance areas (activities lasting longer than 20 minutes).
Be sure to use all out efforts when doing the WOD.
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Total time- 11:19
Great WoD. I forgot about the little uphill outside my house on the way to the turn around point for the 400m run. It definitely played a factor. Unbroken on all rounds of swings and unbroken on all push ups. The swigs went unbroken on the 1st round, but after that it went 10/10. The time killer was the swings.
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