Friday – 10/21/16

This workout takes 52min from start to finish so get to class early and warm-up! There will be a 5min briefing of movements and we will get started no later then 10min after class time starts.

 

3 minutes of work @ 85-90% effort:

3 Toes to Bar

3 Burpees

–3 min rest

3 min @ 85-90%:

5 KBS – 53/35lbs

10 Box Jumps – step down (20/14″)

–3 min recovery

3 min @ 85-90%:

3 Pullups

6 MB ground to over Shoulder

(heavy as possible while still being able to move entire time)

–3 min recovery

3 min @ 85-90%:

Row

+

10 min recovery

+

Repeat above at exact same number of rounds and reps as you achieved the first time through

 

*Goal is to learn how to pace. Some start hot and some start slow. This workout will tell you if you pace well, sandbag, or blow your wod in first 3min.