That was harder then i thought..

Never treat a workout like you would a long car ride. On those long trips on the highway your just going through the motions trying to get where ever your going. Being mindless during a workout get you no where. With the right diet and rest your basically resting and healing as a warmup to the main part of the day, "the workout". If you eat properly and rest with the right focus on working out gains will be made. Treat the workout with respect and intensity you'll get what you were looking for in the first place, "fitness".

WOD

100 ring dips

as soon as you fail on your

set of dips grab a 45# plate

and run 100m. 15min max

for the workout.

i finished 63 dips in the 15mins.. with LOTS of running.

P.S there is no good way to carry 45#