15 Squat Jumps
12x1min All-Out-Sprints(:30sec rest between sets)
Maintain the distance
(Avg. Distance .42miles(25mph))
NOTES: What a sick CFE WOD. My quads were burning so badly after the 4th set. I am learning that if it doesn't hurt, you aren't going hard enough. When performing this high intensity WODs, you have to make it hurt, and continue to make it hurt, not take sets off. That is the most difficult part about this training, getting comfortable with the uncomfortable on a regular basis. The deadlifts went really well. I PR'd by a good amount for 5 reps (I will go back and check the last time I did it...just check'd was 260# on 4/21/10...45# PR). The metcon was a real burner. My quads were destroyed after I got the last rep of my 8th round, just under the 5 min cap.