Open WOD 13.5
OR
For time:
Run 400m
Rest 2 minutes
Repeat for a total of 4 runs (1600m)
Then
Run 200m
Rest 1 minute
Repeat for a total of 8 runs (1600m)
OR or or or or…
Benchmark Saturday!!!!
Watch this video from 13.5 of Jason Khalipa and Rich Froning going at it. Watch the efficiency of Froning on his thrusters, how every single rep is back to a rack position, minimizing how much support his arms have to provide, and giving the bar a solid base to jump off of when he reaches the top of the jump. His heels stay solid on the ground, he doesn’t transfer his weight to his toes, and his chest is upright. Even rep 157 (hehe) and above is awesome.
http://youtu.be/bWmQFqUw4qY?t=7m45s