Thursday, April 13, 2017


2 Rounds:
1a) 10 KB Skull Crushers
1b) 10 DB Tate Press

Partner "Helen"
3 RFT:
800 m Run
42 KB Swings (1.5/1)
24 Pull Ups

*For today, both partners run 800 m each.  When you have both completed your 800 m runs, you may start on your 42 kb swings followed by the 24 pull ups.  You may break up the reps on the swings and pull ups however you wish.

Post WOD:
100 banded press downs

Tip of the Day
Everyone wants to be better at "cardio" but nobody really wants to do "cardio".  Well, today we have given you a partner to work on it with you.  The majority of your time will be spent outside today, good thing the weather is suppose to be perfect.  So how do we maximize our "cardio" today?  Pace your run so that you can do each round consistently in the same amount of time.  When you come inside, treat the kb and pull ups like sprint intervals, short bursts of power with rest in between.  This change in pace and heart rate will help improve your "cardio" faster than going out for 5 mile runs all the time.