Building capacity and developing a ‘steady gear’ or a work rate that allows a good pace thats sustainable. Lots of box jumps/ step overs lately and a good opportunity to refine your feet and hand position and breathing patterns.Heavy deadlifts and rowing and a new movement in the metcon, a single arm dumbbell burpee box step up over.

WOD 

” Pull it Together ”

Burpee Cycling

On the 0:00

A/ 50 Burpee Box Jump Overs

CAP 6:00

On the 7:00

B/ AMRAP 13

Row 600/500 m

9 Deadlifts (125/85 kg)

12 Single DB Burpee Box Step Overs (1 x 22.5/15)

Post 2 separate scores.