Friday October 9, 2015

Warm-up well today and prepare for the WOD!! This is a great one to test your level of fitness!

MetCon:

"Bergeron Beep Test"

EMOM for as long as possible*:

7 Thrusters, 75/55

7 Pullups

7 Burpees

*15 min work requirement. If you fail before the 15 min mark, decrease the reps for all three movements to 6 reps and continue. If you can't complete the 6's move to 5's and so on...

This is a test of pure conditioning (not skill, not strength) and mental toughness. This test makes it easy to compare athletes across a spectrum of sizes, locations, and regardless of skill or equipment. 

Skill
Pick a Goat (weakness) and work on it for 10 minutes. Ask your coach for advice, no Barbell movements.