Killer Stop Sign

I had a little chuckle when I woke upmto see what the posted WOD was. Killer Stop Sign? Knew that it was going to involve sprints in some fashion. My box is in a nice little industrial park and there is a hill right outside the garage door leading up to a stop sign. It is roughly a 100 meter run which even though the slope is not huge multiple runs up put a cramp on the day. It also happens to be the same little hill we have to run up starting our 400 or 800 warm up. After reading the enrire WOD I groaned a bit because I saw the added 1 mile run. Running is not a strengtj but I took advice from John D.'s 10 ife lessons and worked on the things that I dread.

Killer Stop Sign
10-9-8-7-6 KB Swings 35#
After each set of reps sprint to Stop Sign and back
After 6 rep set run 1 mile
5-4-3-2-1 KB Swings 35#
Sprint to Stop Sign and back

I hate to say it but the KB swings were a joke. I really should have moved up to 1.5 or 2 pood KB. Sprints kicked my a$$ bigtime though. Started the mile around minute 7 and made it back right at minute 20. A 13 minute mile is not killer but it is a PR. Surprising even though a walked a bit of it.

Overall I am pleased. Got a peek at tomorrow's WOD which is "Amanda." While I can't do muscle ups yet the squat snatches will be a breeze.