Saturday 06/05/2021

Part 1)

EMOM 10 min

”Death By” 30m Shuttle Sprints

Part 2)

Linchpin Test #4
2 Rounds:

18/12 Cal Row

15 Thrusters 95/65#
12 Chest to Bar Pull Ups

*Coaches notes:

This is a short high intensity sprint and everyone should treat it as such. The rep scheme is in a range where everyone can push hard on the 1st round, and have enough left to repeat the effort on the 2nd round. The challenge will be to keep a sprint pace and not let yourself slow down much from your 1st round pacing. High intensity, consistent rounds.

Coaching: get after this one! Do not play it safe. Act as if this is a 1 round workout, and then find the mental and physical stamina to do it again! Find a way to hold on. If you execute this way, this WOD will deliver the goods!!

Targets: fire breathers should be aiming for sub 5 min. Everyone else should be 7 min or less (depending on skills and scaling).