Work Capacity....it's starting to sound like a dirty word. I wonder if the Swear Word Hall Of Fame is accepting.

3/24/10

Warm-Up

10 minutes

Max rep push-ups when you break form (e.g. put a knee on the ground, lift up an arm etc..) Run 400M…and then back to max rep push-ups…continue this for 10 minutes

Then…..

WOD

3 Rounds (45 Second rest b/w each round)

1 minute max effort, followed by 15 sec. rest between each exercise/transition:

Power Cleans (95)

WallBall (20/14)

DB Thruster (30)

Mountain Climbers (4 count)

Push Press (95)

Burpee

Add up total reps for each round to get your whole score (like Fight Gone Bad)

Be safe, controlled and keep the intensity at its peak! Enjoy yourself!

Please scale Warm-up/WOD as needed, take longer rest b/w rounds if your new.