What did you do, Ray?!

For time:

Run 1200 meters

90 Wall Ball shots, 20/14, 10 foot target

45 Chest to bar pull ups


Three rounds for time of:

Run 400 meters

30 Wall ball shots, 20/14, 10 foot target

15 Chest to bar pull ups

During the warm up, spend 10 to 15 minutes practicing and refining your handstand hold.


Awaiting the Master’s return.

The above two WOD choices, though the total work is the same, represent slightly divergent energy systems.

  If you choose the first option, the bias is toward localized muscular endurance, or what we define as Stamina, whereas the second choice is a classic multi round split, designed to keep Power output high.  A more fun and less science-y approach is to find a partner of similar athletic ability and test out the differences against each other.  Choose and perish!  That’s right, what better way to ring in our new Nerd shirts than a basic analysis of WOD stimuli, and also to ask you all for your favorite movie one-liners.

  Between the post title and now, I’ve given you two from Ghostbusters.

  Let’s hear ’em.

“The War on Lemonade” by Rich Lowry, National Review Online.

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