Skill
Every 4 minutes for 4 rounds:
400 m run

Record the slowest of the 4 rounds to SugarWOD.

Use a count-up clock to make noting time easier; the rounds will begin at 0:00, 4:00, 8:00, and 12:00.

Focus on getting up to speed quickly on each run rather then getting a slow start off the line. Scale the distance if you think it will take you more than 2:30 to finish any given run. If you’ve got joint issues that prevent you from running, substitute a 500 m row or a 1,000 m bike.

Let’s get our last bit of work outdoors done before another hot weekend!

Workout of the Day
AMRAP in 10 minutes:
5-10-15-20-25-30…
Toes to bar
Jerk (push or split)

Scaling the jerk and toes to bar to be roughly equal in difficulty is key to this workout; both movements can be quite challenging, and we don’t want one to be dominant. Your barbell should be heavy enough that doing more than 5-8 reps in a set while fatigued is quite tough. Scale the range of motion on the toes to bar to hit a similar difficulty, or substitute them for V-ups.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5:00 on, 1:00 off, 4:00 on