122909-5400For Friday’s WOD we have more fun with time priority.  Nicole includes a 400 meter run and pull-ups for max reps in each round.  The listed goal of this workout is to complete as many rounds as possible in 20 minutes, but also note the number of pull-ups completed for each round.  Are we looking for maximum number of rounds completed, or maximum number of pull-ups?  The answer is yes.  We want both.  Nicole demands that we run fast and do as many pull-ups as possible as quickly as possible in an effort to maximize power output within the allotted 20 minutes.  This one really allows for each individual to find their peak level of intensity.

January 22nd, 2010

Skill: knees to elbows, ball ups, skin the cats

Skill/Strength: Turkish get-ups

WOD: Nicole

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max reps pull-ups

Note number of pull-ups in each round

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