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WOD

“This is 40” (Time)

“This is 40”

For Time:

400 Meter Run, 40 Wallballs

400 Meter Run, 40 Power Snatches

400 Meter Run, 40 Pull-ups

400 Meter Run, 40 Overhead Squats

400 Meter Run, 40 Box Jumps

400 Meter Run, 40 Thrusters

30 min Time Cap

Subs:0-500m Row or 25/18 Cal Bike

RX+-Same as RX

RX -20/14#, 10/9′, 65/45#, 24/20″

50-59-14/10#, 10/8′, 55/35#, 20/16″, Jumping Pull Ups

60+-10/6#, 10/8′, 55/35#, Step ups, 200m Runs, Ring Rows

Basics-200m Runs, Ring Rows, Step Ups

15 of each movement
DESCRIPTION

* Kicking off the weekend with a workout has a little bit of everything: cardio, weightlifting, and gymnastics

* We’re going light and long today, with this workout likely lasting between 25-30 minutes

* As a general rule of thumb, each non-running movement should take 2-3 minutes to complete

WALLBALLS

* Choose a weight that you could complete for 50+ unbroken reps when fresh

* Men throw to 10 feet and Women throw to 9 feet

BARBELL MOVEMENTS

* All three of these weights should be incredibly light

* Choose a load that you could cycle for 40+ unbroken reps when fresh

* Ideally all movements are performed at the same weight, even if that means one is lighter than the others

PULL-UPS

* If you have 20+ unbroken pull-ups when fresh, let’s complete this station as written

* Referencing our rule of thumb, this should be something you can complete within 3 minutes (~13 on the minute)

* Adjust your number or variation to meet this recommendation

BOX JUMPS

* These are standard box jumps, which require full extension at the top of each rep

* Jump up to the box for “RX”

* We encourage all athletes to step off or jump off the box instead of the riskier “rebounding” option