Rx the WOD

I would never miss the CF gym in London. Nothing I can think of can substitute the morning beating in Central London in the rain and on the wet and damp rubber gym floor. Especially with the triple workout they typically dish out on unsuspecting visitors… After this and a couple of meetings in Mayfair we decided to get out of the rain and fly to Munich, Germany where it was 92F and sunny and not damp and rainy… More on that WOD tomorrow…

Warmup
- 10 turkish get-ups
- 10 squats
- 20 rep max back squats
Strength
1 x 20 low bar back squats
WOD
4×3 strict pullups
max effort kipping pull-ups [19,12,12,8]
rest 60 sec between rounds
then
4x400m run or row [1:30,1:32,1:30,1:33]
60 sec rest between rounds
Cash-0ut
30 hollow rocks

I don’t drink beer. This fact rarely matters except when I travel to places where the national pastime and social life centers around this beverage like in London or Munich. It seems this week I managed to have both on the schedule. Since my version of pub crawl will be lighter on malt than customary I thought I’d spike it up with some moves that are equally uplifting…

WOD “Pub Crawl”
Check-in:
- 10 thrusters 75 lbs
- 10 dumbbell swings 55 lbs
- 10 dips
- 10 pullups
- 10 burpees
The Crawl:
6 rounds of:
- 500m row
- 400m run
Check-out:
- 10 thrusters 75 lbs
- 10 dumbbell snatches 55lbs
- 10 pushups
- 10 situps
- 10 burpees
[TIME: 28:05]