October 2, 2012

WOD #123:
MAP (Maximum Aerobic Power) 10/5 x 3
1st round -- 10 minutes @ 90%
- Row 250 M
- 7 KBS (55 lbs)
- 10 walking lunges
- 10 DBU
Total: 4 rounds + 122 M

Rest 5 min

2nd round -- 10 minutes @ 90%
- 15 cals Airdyne
- 4 wall walk-ups
- 5 pull-ups
Total: 3 rounds + 17 reps

Rest 5 min

3rd round -- 10 minutes @ 90%
- Run 200 M
- 5 24" box step-ups
- 5 burpees
- 5 TTB
Total: 3 rounds (NOTE: both calves stopped working about 50 M into first run so this was not even close to 90% effort)