9.21.17

Endurance

For time:

On the bike....

4 min moderate pace, 1 min sprint, 4 min easy

3 min moderate pace, 1 min sprint, 3 min easy

2 min moderate pace, 1 min sprint, 2 min easy

1 min moderate pace, 1 min sprint, 1 min easy

(rest 2 min between sets)

This will test your ability to pace yourself and change gears. Make sure you stay mentally focused so you can hit the right threshold every round. 

Main WOD

5 rounds for time:

7 hang squat cleans (155/105)

14 Kettlebell swings (53/35)

Basic functional fitness in this one. A short couplet, but I think this will surprise you with how fast it is.