NOTES ABOUT TODAY’S TRAINING

Today’s workout is a strategy piece – each team will need to decide how to break their sets to ensure consistent output. While it’s great to have a strategy we really want to inspire people to worry more about quality over quantity and hold each other accountable to standards. This workout is done with one person working at a time – each time can split work however they want. Score = total reps.

CONDITIONING

With a running clock and a partner:
0:00 – 15:00
5:00 AMRAP – Calorie Bike or Row
5:00 AMRAP – Wall balls (20, 14)
5:00 AMRAP – Calorie Bike or Row

18:00 – 28:00
5:00 AMRAP – Curtis Ps (135, 95)
5:00 AMRAP –  Power Clean + S2OH (135, 95)
*One person works at a time – split however desired. Score = total reps
– Goal: Have fun and come up with a strategy to keep work output consistent. Barbell loading should be light enough to complete sets of 3-5 at a time of PC/S2OH & 1-2 Curtis Ps at a time.

Rx+: (Workout Ends with 5:00 AMRAP of Max Ring Muscle-ups after max PC/S2OH – 33:00 WOD)
L3: (115, 75)
L2: (14, 10) (20, 15) (95, 65)
L2: (10, 8) (75, 55)

EXTRA CREDIT

Three Way Thoracic Spine Foam Rolling x 60s each
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale