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WOD: 2 Sets
Row
300m @ 90% effort
300m @ 70% effort
300m @ 80% effort
300m @ 95% effort

-rest 3 minutes-

Run
220m @ 90% effort / AB 15/12 Cal
220m @ 70% effort
220m @ 80% effort
220m @ 95% effort

-rest 3 minutes-

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap: NONE – if you have a hard cut off at 60 minutes, cap yourself at 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE and STEADY! We are learning how to switch “gears” today! We want you to focus on hitting the exact pacing (provided above) and go based off of your perceived effort today.

How it should Feel: GASSY! The intensities will range but it will be a great workout to move in and out of your “gears” and see how your body reacts and adapts to each one.

Row: Be sure to pay attention to the pacing as you near the end. Use the first 25-50m of each row/ski to dial in on the pacing. Focus on breathing and keeping your heart rate under control.

Run: Same approach here as the ergs. Slow/speed up your cadence when the time has come. Make sure during the slower runs you really focus on relaxing the upper-body and somewhat recovering your breathing.

Strength & Skill:
*Do a set every 1 minute and 30 seconds.
4 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 75% 1 RM Front Squat
2 Front Squat @ 80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat

*Tempo 2-2-2-2

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.