WOD: 9.9.14

“Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.”

― Christopher McDougall

logo_liongazelle

 

Fitness:

“Tabata Fight Gone Bad”

Wall Ball (20/14 pound ball), for reps
Sumo Deadlift High-pull (75/55 pounds), for reps
Box Jump (20″), for reps
Push Press (75/55 pounds), for reps
Row, for calories
For total points (count reps + calories)
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.

 

Performance:

Olympic Lifting:  Hang Squat Snatch 1RM

 

WOD:

15-minute AMRAP of:

  • 10 Burpees over a Hurdle

  • 15 Chest to Bar Pull-ups

  • 20 American KB Swings (2/1.5-pood)