Wednesday

Yoga at 7am this morning! Active Warm Up!!

WOD/MAX EFFORT

You have 7 minutes to complete the following with 100% effort.

row 250m

10 wall balls

10 Burpees

10 wall balls

10 Burpees

10 wall balls

10 Burpees

Row 250m

Rest 7 minutes and then repeat 2 more times.

There is a 7 minute cut off for each round. Your rest begins immediately after either you finish the round or you stop at the cut off. You have 7 minutes to rest. the GOAL is to go at the first round with 100% effort, and try to maintain the next two rounds following. If you are faster your second or third round then the first, then you will do one more round for a total of four rounds. No sandbagging. This workout is to measure recovery and that is not possible if you half it the first round and pick up the pace the last two rounds.

Each round will be scored by either how long it took you to finish or how much work was completed in the 7 minutes.

Example: 1) 5:43..... 2) 6:48.....3) 60 reps and 100m. etc....

Post thoughts, complaints, ideas and Paleo recipes to comments.......