9/10/13 Tuesday
Performance
3 minutes of work @ 85-90% effort:
5 Pull-ups
10 Walking Lunges
–3 min recovery
3 min @ 85-90%:
7 Burpees
7 Russian KBS – (24/16 kg)
–3 min recovery
3 min @ 85-90%:
5 Thruster @ 65/45lb
5 Box Jumps – 24/20″ – step down
–3min Recovery
3 min @ 85-90%:
Row
–10 min recovery
Repeat
Notes:
– Keep track of rounds completed each series. You should pace it so all rnds are exactly the same from 1st run through to 2nd run through.
– Learn to establish different gears! Today’s gear is 85-90%
Competition