“Sooner or later, those who win are those who think they can.”

1) Strength: Back Squat, 85%, 4 RFT, 3 Back Squats + 4 Burpees (6 Min Cap)

  • Points of performance aka form is MORE important than finishing under the time cap. Don’t rush it and start to lose your form. 

2) WOD: Cruise Control: For Time

  • 30 Cal Bike
  • 25 Thrusters (95/65)
  • 30 ABMAT Sit Ups
  • 20 Thrusters
  • 30 Slam Balls (50/30)
  • 15 Thrusters
  • 30 ABMAT Sit Ups
  • 50 Cal Bike
    • 25 min cap

WOD Notes:

Some athletes will have to start on the rower while some will start on the bike. Perform the rest of the workout as it is written. 

  1. Scaling Suggestions:
    1. Thrusters: Make sure you are going light enough where you can always do at least 8- 10 before needing to put the bar down. You have to think about how you are going to feel 10 minutes into the workout when you decide what weight to use for the thruster. In general, you should be able to move the weight well throughout the workout. The weight should not be heavy, the high heart rate should be the issue.

Box News:

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