In 4-person teams, 4 RFT:
Run 400m (pacing exercise)
Pull ups
Weighted step-ups (45/25)
Wall balls (20/14)
Post score (total time - 1 second for each rep performed) to comments.
Coach's Notes.
Teams will start with an athlete at each station. On "Go", one member runs 400m while the other 3 perform as many reps as possible at their stations. When the run is complete, athletes rotate stations. One round is complete when each athlete has performed each exercise once. Continue for 4 total rounds -- i.e., each member of the team will do each exercise four times.
Keep a running count of reps for each exercise and sum them up at the end. Subtract the total number of team reps (in seconds) from the total time to determine your score.
Looking for one mass start! Come WOD one last time with the IMCF community and our departing brothers and sisters.
0530 Set upCHALLENGE NOTES -- (DU Challenge - Day +4) Anybody else on board? Post an update to comments. The challenge continues over the weekends...knock out Day +5 and +6 today or over the weekend or you'll be playing catchup on Monday (+7).
0545 WOD brief & ‘before’ photo
0600 Start
0625 ‘after’ photo
Motivational Musical Selection of the Day.
- "The Warrior's Code" - If this ditty by the Dropkick Murphys doesn't get you fired up, go see a doc. An ode to boxing champ and MA local hero Micky Ward, the lyrics hit home any time you are grinding through a WOD and need to dig deep: "You've got the fire...the spirit of a warrior, the champion's heart." Sincere thanks to those leaving IMCF for all their contributions and best wishes as you continue your pursuit of fitness.