Wednesday 160713

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Complete as many rounds as possible in 30:00 of:

30 Double-unders

30 Push-ups

30 Kettlebell Lunges, 55#/35#

30 Sit-ups

30 Ring Rows

Run 400m


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A whole lot of awesome going on here!

Wednesday, Long Day

During this round of programming you’re going to see WODs with longer time domains than we’re used to. Most of these will happen on Wednesdays, like today. These types of workout require a different approach than a 12 minute AMRAP or an all-out 21-15-9. They require a different approach, and they provide a different stimulus. The goal of these longer efforts is to keep moving. In order to do that for the entire workout, you’re going to have to temper your approach. Don’t go out guns-a-blazin’ because very quickly you’ll regret your choice. Think of this as a 5k versus a 200m sprint. You’re running for both of them, but they make you feel very different. Find a pace that you can sustain. Every 10 minutes, evaluate it. Can you go a little harder and still keep moving? Then do it. Is the pace you’re doing right now going to cause you to blow up in another 5 minutes? Pull back a little.

We learn a lot about ourselves in during workouts. We learn how we can push ourselves harder than we thought, or that we’re stronger than we thought. Today you’ll learn something new about yourself with these longer workouts. Enjoy the ride!

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