Did this WOD to celebrate my 41st birthday in style!
Buy-in: Going through the movements necessary for the WOD
40 knee raises
30 wall ball shots, 10#/9’ target
20 cleans, 35#
10 Hand release push ups
Result: 145 (all but 5 hand-release push-ups)
The row took longer than I expected - nearly 3 minutes. The Knee raises went much faster than I thought, even though I had to break them up fairly heavily. Had a couple of no reps on the wall ball shots, but got through those with an expected promptness. Cleans were unbroken and not too bad, but only had about 45 seconds for the hand-release push-ups. Did the best I could there, with one no-rep. When I was done, I was so wiped out that I just laid there on the floor for about two minutes.
Cash-out: 21 minutes on the stairclimber, to burn 300 calories.
Nice workout, I think.