Tuesday, January 16, 2018


Grip Work:
Accumulate 2 minutes (3 minutes for advanced) dead hang on the pull up bar
*Scale is hanging from the rings
**Every time you break complete a :30 hollow hold

5 Rounds:
In a 4:00 Window Complete:
200 m Run
10 Burpees
10 Alternating Pistol Squats

*Score is your slowest round

Post WOD
6 x 100 m Sled Walk
(Forward -Backward - FW- BW-FW-BW)

Tip of the Day
Today we are going to test your recovery ability.  Most people start out blazing on round one and are smoked by round five.  With today's score being your slowest round, can you consistently give the same intensity for the whole workout?  That doesn't be purposely pace yourself slowly.  It means, can you mentally still push when your mind says "stop"?  The key to becoming better and seeing results quickly lies in your intensity, not your volume.