Warm Up:
3 RFQ of:
60M Jog/
30 Seconds Single Unders/
1-3 Push Up/
3-5 Air Squat/
150M Row (5/3)
Build intensity slightly each round with round 3 @ same speed as B; Rest 60 Seconds between rounds and 3 Minutes before B1.
Use this time to practice rest, transitions and pacing strategies.
Metcon:
With a continuously running clock.
From 0-15 Minutes AMRAP of:
800M Run/
50 Double Unders
+
From 15-30 Minutes AMRAP of:
15 HRPU/
30 Air Squat/
500M Row (5/3)
RX+= Wear a 14/20# Vest if you own one
This will be the last opportunity to prep for Murph.
*Score B2 here.
8 Minutes To WU + @80-90% Sustainable Pace; Rest as little as possible as often as necessary + Immediately into B2
RX+= Wear a 14/20# Vest if you own one
Sub Run with 1 Mile Air Bike.
Bonus:
C: Turkish Get Up (8-10 Minutes To A Heavy SIngle )
**You can use a D.B., K.B. or a barbell for loading.
8-10 Minutes To build to a challenging single on each side @2121.
