Tues 4.26.16

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending”

Strength: DL, 85%, 3 Reps every 30 seconds for 6 rounds. (0,30,1:00,1:30,2, 2:30)

*Proper form is a must. Maintain tension in your midline. Arched back. Back Engaged

Interval Work: 5 Individual Rounds of:

  • 10 Power Snatches (75/55)
  • 100 Double Unders
  • 15 Slam Balls (50/30)
  • Record time and rest two exactly 2 minutes
    • 25 min cap
    • 5 Separate scores (each score should represent the time worked ex) 2:01, 2:13, 2:11, 2:08, 1:59)
  1. For this WOD, the interval work is designed to give you about a 1:1 work to rest ratio. Your goal is to keep the rounds at about 2 minutes of work. Scale yourself up or down appropriately. 

Cool Down:

If you finish the 5 rounds in under 20 minutes, perform 5 minutes on the assault bike at a conversational pace.

Shoutouts: none
Box News: none

Schedule/Event News:

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