For time:

21 – 18 – 15 – 12 – 9 – 6 – 3 – 1 reps rounds of:

Waiter carry lunges, 16kg (12kg)

Thrusters, 95# (65#)


Post time to comments.


Lisa, snatchin' her heart out

"Its one of the classic mistakes in the history of science."  This quote reflects the 100 year old notion that lactic acid in muscles is bad.  The theory was that lack of oxygen in bloodstream meant lack of oxygen to the muscles, which lead to lactic acid and fatigue. Research now shows that lactic acid is converted from glucose by muscle cells and is used as fuel by mitochondria – the power plant of each cell in the body.  They also theorize that both intense training in shorter time periods increase mitochondria mass – meaning larger power plants.  More power!

Check out an article from the New York Times: Lactic Acid is Not Muscle's Foe, It's Fuel.


  1. luke :

    (sigh) This WOD looks real . . . nice. Just one question. Do we have to do 21 lunges with the right arm elevated, then 21 with the left arm elevated, 18 n’ 18, ect.?

  2. Matt :

    For the lunges, it is 21 total, divided any way you please.
    It’ll be fun… I’ve got a decent story behind this one.

  3. luke :

    🙂 I’ll bet. By the way, props to everyone in the competition tomorrow. Good luck to ya.

  4. Tiffany :

    just wanted to give a huge shout out to those who participated in the “showdown” today! it was inspiring seeing all of you work…. GREAT JOB!!!!

  5. I wish I could have been there for the Oly competition, it sounds like you guys did extremely well. We’ve got a handful of good pictures that we’ll post over the next couple of days, so be patient.
    Tiffany 11:27 (mod, 8kg, 20#)
    Kiley 20:29
    Hillary 20:52 (55#, 8kg)
    Ben 21:40
    Anthony 16:16
    Mike L. 24:38 (65#, 12kg)
    Elements #4
    Sherry 17:32 (20#, green and blue bands)
    Elements #2
    Josh 12:46 (24kg, 65#)
    All of the Oly meet results will be posted here when I get them from Pat at MBS. Again, great job everyone.

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