WARM UP: Down and Back x 3

BUY IN:  See Above

STRENGTH: Shoulder Press 5 x 3, 3, 2, 2, 1 @ 80% 1RM


3 rounds

Start and finish the WOD with 800m run
15x Front squat (135#/95#)
20x Burpee box jumps
25x KB swings (72#/53#)

CASH OUT:  Tabata Sit Ups

Still one round and 800m to go.

Still not done.


20 Responses

  1. Jim Stewart

    This was a BRUTAL WOD!!!!! The box jump burpees are a strength sucking time consuming son of a @$th*. Did not finish the last 800 meters. Matt, bring this one out again as I need to stare this one down and beat it.

    Congrats to Adrianna for finishing and to Johnathan for setting the pace.

  2. This was definitely not easy. Nope..not even a little bit. EVERY phase was worse than the one before. I agree with Jim. I want another shot at this one. Very proud of my wife for finishing. I can’t wait to see how Todd does.

  3. Judi

    Dear GIC – sorry for the lousy excuses this morning! This WOD got in my head and took over 🙁 I took the easy (Uhm, I mean less hard) way out and did 600m run and level 2 wod. I did it and it about killed me! But…what doesn’t kill me will make me stronger – right?
    I heard the devil called and wanted his weather back – by all means – let him have it!!!

  4. Ryan Yeatman

    Not going to be able to make it today so I just did a similar WOD at lunch, finished in 26:44


    800m run
    15 Front squats @ 135#
    20 Man Makers with 25# Dumbells
    25 Ketttle bell swings @ 70#
    800m run

    Now I sit in my office and struggle at life….Thanks Matt….Its a good one!

      1. Jim Stewart

        Casey, REALLY!!! Lay by the pool. You need to “woman-up” and get to the box and meet this WOD with all the gusto you have. Lay be the pool what a wimp!

    1. John

      So I guess the gym didn’t have anything to jump up on? Sounds like someone doesn’t like burpees.

      I guess Mr Yeatman won’t have RX written next to his name on this WOD……

      1. Sorry Jim, it’s out of my control. The stars did not align and I can not make it to the box…….thus I’m stuck at the pool ;p