Here's some interesting science from my cousin in the UK, Prof Jeff Brunstrom at Bristol University. 

 

http://www.bbc.co.uk/guides/z9t7qty

WOD 101116

If you had 1,000,000 dollars to give away, how would you do it?

Row Squat Throw Warm Up

(10min) Have each pair have one rower, one light Kettlebell (35/26/18lbs) and one wallball start at different stations.

On first minute 1 partner perform 10-15 cal row other partner perform 45 second goblet squat with Kettlebell then switch

With your partner then perform:
10 chest throws
10 Overhead Throws
10 Squat Throws
10 x 3 MB squats + throw + 1 burpee (your partner squats while you do the burpee)
10 MB Situp to throw

Rest 1 minute

Repeat the above for a second round

Metcon (AMRAP - Reps)

Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)

Cash Out

800m run

Out of Town WOD

SQUATS FOR TIME (PICK A NUMBER BETWEEN 100-500)

 

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