Pace Yourself...

The Workout is the Warm-Up:

AMRAP in 30 Minutes:

5 DB Manmakers (Men = 25-30-35-40 / Women = 10-15-20-25)

10 Burpee Pull Ups

2 Stair Laps (or 300m Run)

20 Wall Balls

25 Double Unders (75 Singles)

Start anywhere you like, but that is where your round starts and ends...
Vary the DB weigths that you use for Manmakers...If there is a wt that you cannot perform the exercise at then do not use that wt for DB.  But try to vary the wts.  Try not to perform two consecutive rounds of the same weight.

Starting Exercise / Rounds + Completed next round
Britt ~ (MM) 4 Rnds + 5MM + 10BPU + 2L + 5WB
Val ~ (Run) 3 Rnds + 2L + 20WB + 25DU + 4MM
Feidt ~ (BPU) 3 Rnds + 10BPU + 2L + 20WB
Kate ~ (MM) 3 Rnds + 5MM + 5BPU
Krommy ~ (MM) 4 Rnds + 5MM + 9BPU
Bertag ~ (Run) 4 Rnds + 1L
tb ~ (MM) 4 Rnds + 5MM + 2BPU
Kshon ~ (Run) 3 Rnds + 2L + 20WB + 25 DU + 5MM + 2BPU
Hans ~ (MM) 4 Rnds + 5MM + 10BPU + 1L
T-Lev ~ (MM) 4 Rnds + 5MM + 5BPU

It was a great day...very sore from this week of training... Lower back is tweaky and this WOD was perfect for that.  Just enough to force consistent low-intensity work!

Some thoughts for the Week (taken individually or collectivly these are great):

Be who you say you are.

Do what you say you are going to do.

Be truthful to yourself and others.

Tell the truth.

Live the truth.

If there is no truth, there is no trust.

If there is no trust, there is no relationship.

If there is no relationship,
there is no value or substance to what you are doing.