Ten rounds for time of:
9 Toes to Bar
Run 100m
14 Kettlebell Swings 24/16kg
Run 100m
Photo: Deb. Missing this smile.
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WOD: Friday
Reading: Things to do in Open Gym Time. Happy Birthday to Drew Napper today. Three rounds for time of: Run 1200m 30 Box Jumps 24/20″ 20 Pull-ups Notes: Pick a pace on the run that allows you to get to work almost immediately – this will obviously vary as the workout progresses. For the box jumps, play around with different techniques (rebounding, jump-up/step down, step-up/step down etc.) – rebounding reps are fast but if they leave you really gassed and you have to rest a lot during the set or coming into the pull-ups, they may not be the best choice. Sometimes mixing it up can be the best option. For the pull-ups, if you don’t get to 20 reps in 3 goes, then stick with whatever you get up to in 3 goes in round 1 for the remainder of the workout.