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This WOD is inspired right from Crossfit leader Dave Castro.

I saw this right off of his Instagram page and it just resonated with me.

Of course there is some UAK tweaks coming your way and a really subtle take away that you can use to raise the bar on your personal WODs.

There's also a piece of tribute to a real Master Chief and profound appreciation for what it takes to to rise to the level in the enlisted corps.

The underlying component that may go unnoticed in this WOD and is at the essence of the proper way to program kettlebells and sandbags.

That essence is to manipulate aka program subtle things like ROM, or body position, or even time under tension.

In an effort to impose new stimulus and hence new adaptations of strength on to the body without being poorly load-centric.

So without further ado:

I call this WOD Master Chief

5 Cycles

3:00 AMRAP

1:00 Rest Interval

1 Heavy Kettlebell

DeadStop Kettlebell Clean x 2/2

Push-ups x 6

Extended ROM Drop Lunge x 4/4

Have fun

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