Wednesday 12, February 2014

Skill:

Strict chin ups
3xME weighted if ready for it

Strength:

Deadlifts

5-5-3-3-1-1-1

Stabilizer:

100 evil wheels

Metcon:

After the last few days we need some leg recovery

Running

Novice
3-3-3 red line back

Intermediate
5-5-5 red line back

Advanced
7-7-7 red line back

**** first 3/5/7 minutes at an easy pace - should be able to carry on a onversation
second 3/5/7 minutes at an medium past - a few words per breath
third 3/5/7 minutes at a fast pace - no talking (only cussing me in your head)
Then you will turn around after the three intervals have been completed and red line back.
Meaning your time back WILL BEAT your time out