Kudos for the excellent work that you performed last WOD. So you understand how hard you were working (this is a good news/bad news thing) - at 5 mph on a treadmill at 10% grade you are essentially running an 8 minute mile. That means you were performing close to 3.5 horsepower! That also means that you were pushing yourself to complete one lap on the track in under two minutes. If you were only making it half-way before being gassed and having to back off quite a bit - you know where you stand and have a benchmark for the future. In my book, it goes under the column "Motivation."
That's it for now. Below is your WOD.
WOD:
- Warm-up, Standard - 2 x 10.
- WOD, 10 rounds for time
- 10 Wallball
- 10 Walking Lunge, with ball. Knee as close to floor as possible. 10 full reps, not 5 for each leg. Start with the left leg, count every time you use your right.
Ready?
Have Fun. DO WORK!
3...2...1...GO!
Coach
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