WOD NOTES:
Some intense interval work on the menu today. This will be a good test of pacing. Keep your effort consistent over each set of 5 and you will be rewarded. If you notice a large amount of attrition make a mental note for future interval workouts. 15 seconds rest is short! Use the rest wisely; breathe, keep calm and maintain mental focus.
Fitness
5 sets for reps
45 seconds Burpees
15 seconds Rest
45 seconds Box jumps
15 seconds Rest
45 seconds Row cals
75 sec Rest
Performance and Sport
Jerk Dip Squats 3 x 5 @110%
BTN Jerk @ 5 x 3 @85%
12 minute AMRAP
30 wall balls 20/14
250 m run
10 HSPU (new standard)
