Wednesday
Warmup-6 sets
20/15 Cal moderate
15/12 Cal fast
10/8 Cal faster
*Switch rounds with a partner who will be on a similar time frame.
*Focus=Select three different places and stick to it. DO NOT just bike all Cal’s at same pace. Experiment with it round to round and see what you can hold without hitting a wall at the fastest pace. RPM’s, MPH, or Watts and try to hold it. You should know how all of these feel so you can hold paces when it’s in workouts.
A)Strength: Deadlifts
Build to a heavy single then, 3×5 @70%
B) WOD: For Time
25/20 Cal Bike
25 Deadlifts 225/155
15/12 Cal Bike
15 Deadlifts
5/4Cal Bike
5 Deadlifts
*8 min cap