400 Meter run
Max wall climbs 9/6/6/6/7 reps =34 total
Each round will consist of 4 minutes; 3 minutes of work followed by 1 minute of rest. The athlete will have 3 minutes in which they must run 400 meters and then with the remaining 3 minutes do as many wall climbs as possible followed by a 1 minute rest and then repeated for a total of 5 rounds.
Bonus: After the final round there will be the 1 minute rest break followed by a max set of pull-ups (Men- chest to bar, Women- chin above the bar)
The total score for WOD #1 will be total number of wall climbs plus total number of pull-ups.
MAX PULL-UPS 28
I had no idea what to expect on these wall climbs. I did it for my first time last night. They are not as easy as they look. I figured out the hard way. I walked my feet all the way up the wall, and almost had to kiss the wall for my chest to touch. Then I slid down fast. I found out that you could kick your legs half way up the wall and use so much less effort. I never did it that way, but I learned from watching later. You live and you learn, I was just trying to pace.
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