August 1st, 2017

On the workout today, really focus on pacing out the gate. Don't try to be a hero and sprint from the start. Find a pace that allows you to not only stay moving no matter what, but also increase the pace the last two rounds.

Conditioning
Every 5 mins for 20 mins 800m run

Lift
3 x 3 back squat @ 80%
2 x 2 @90%
1 x Highbar set of 20 @50%
5 bulgarian split squats between sets

Wod
6-9-12-9-6
Bar over burpees
Front squats 185/135
Chest to bar pull ups

Skill
Every 90 seconds on the 90
3/2 rope climbs (to knot)

Connor MartinComment