4 rounds for time of:
400 m run; 5 chest to bar pull ups; 10 push ups; 15 squats @ 115 lbs.
500 m row
10 full squat cleans @ 155 lbs.
2 chest to bar pull ups
500 m row.
The second workout was by far one of the most challenging workouts I have done yet. A brutal combination of strength and endurance. The qualifiers for the CrossFit Games in Dallas are only a month away (May 1st, 2nd and 3rd). Now it's time to re-focus and plan the next month!
Paleo-zone, supplements, and crushing WOD's. That's all there is to it.