Thursday, December 17

Great job today everyone on a very challenging workout.  Tomorrow promises to equal or maybe even bring a more difficult challenge mentally. It is a pure sprint workout:

For time:

500m Row

30 Burpees

10 STO (I want you to scale up to 185/115)

This is pedal to the floor from the start and see if you can get 10 UB at the end at a challenging weight. Do not sandbag the row, or let yourself slow on the burpees -- it is going to hurt/burn.

Extra work:

1) 5 Rounds for form/time:

100ft HS Walk (scale to something that you can complete in under 90 seconds)

12 UB HSPU

Rest 2 minutes between efforts.

*HSPU may be kipping*

Optional STR Work:

Build to a heavy 3 Front Squat in 15 minutes then...

3x3 Pause FS @ 75% of heavy 3 above.