7 out of 10

"Finishing that 5K was the hardest thing I ever had to do. I ate more fettuccini alfredo, and drank less water than I have in my entire life. People always talk about triumphs of the human spirit. Well today I had a triumph of the human body. That's why everybody was applauding for me at the end. My guts, my heart and well I eventually puked my guts out. I never puked my heart out, and I am very proud of that."
-Michael Scott (The Office)

Warm Up

WOD
"The November Painstorm" (CrossFit Scotland)
for time @ 95#

Run 1600 meters

5 rounds of: 5 Dead Lifts - 5 Hang Power Cleans - 5 Front Squat - 5 Push Press - 5 Back Squat

Run 800 m

4 rounds of: 5 DL - 5 HPC - 5 FS - 5 PP - 5 BS

Run 400 m

3 rounds of: 5 DL - 5 HPC - 5 FS - 5 PP - 5 BS

Run 200 m

2 rounds of: 5 DL - 5 HPC - 5 FS - 5 PP - 5 BS

Run 100 m

1 round of: 5 DL - 5 HPC - 5 FS - 5 PP - 5 BS

AWARENESS

Always be prepared!