September 11, 2017



3x1 mile run at moderate pace

(1 minute rest in between miles)


Today we are working in lactate threshold, trying to see how we can adapt to increasing levels of lactate in the blood and maintain high power output. Goal here is to 'feel' your pace and keep them equal through the rounds. 



Main WOD


24 min EMOM:


1) 15/12 AAB

2) 3 wall walks

3) 6 shoot thru’s

4) 10 KB snatch (alt)


You gotta' love longer EMOMS. This will get spicy as it progresses, take advantage of the opportunity to work on balance, accuracy, and coordination with the wall walks and shoot thru's. 

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