7 rounds for time;
10 db thrusters - 40#/h
10 chin ups
the thrusters and chin ups CANNOT be fractioned, that is, when you start your set of 10 reps, you cannot break them..if you do, you start at 0 reps again for that round on that exercise alone...sit to a D-ball for thrusters, get that chin above bar for chin ups
you can rest DB's on shoulders within thruster set and no where else if you break
you can rest by hanging only for chin up set, when you touch down the set is over
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pic taken May 2006, COP 5 peaks race, finishing gruelling 400 m hill at end of 5K X-C race...there was one race per month for 5 months...i entered the first 3 races placing 3rd, 2nd then 1st...i ran on average by my training records i looked over today 5 times per month for 2 months leading up to the racing season along with 1 race per month (CF style only) - the runs were varied b/t weighted vest running, hill intervals in Tuscany and flat out hard as possible for 20 min sessions along with rx;d Michaels, 5 rounds of 400 m and weights, etc...along with numerous 15-20 min pain sessions CF style...bottom line - work capacity gives you everything you need to compete at anything you want...everything!