Angela.
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Photo Credit: Steph Moore.

 WoD: "Stirring The Pot"

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Complete 6 Rounds, on the 3:00

of:

Row 250 / 220m

15 Box Jumps

12 Dumbbell Push Press

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M: 24" box, pair of 22.5kg DBs. --- | --- W: 20" box. pair of 15kg DBs.

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• Interval workouts are a fantastic way of training and practicing pace. Fast pace that is!! By adding in a element of a set time in which to complete the work and thus get rewarded with some rest we can learn how to push ourselves and see what is possible. This is how we condition ourselves to hit certain parameters with regard to your fitness. If today we are asking that you complete the above combination in a 2 minute or faster timespan, and you find out you cannot do it yet you scale back the reps so you can hit it in minutes. This is conditioning yourself to work hard & fast (relatively speaking) for 2 minutes. Then, in order to condition yourself further you go again at it, either in the same workout or with a similar combo where you up the reps a touch with the goal of hitting 2 mins of work again.
• Today go out and find out what pacing you are able to hit. Sure, you could "sandbag" things and take it a bit easier and finish each round in say 2:40 and breath a bit easier but that wouldn't be hitting the stimulus now would it.
• On the flip side some might think this looks "too easy" or "not enough". Let us assure you if you find it too easy then you should be hitting this in a far quicker time and in turn getting the dose of fitness your body requires.
• In short, suck it up, do the work as hard as YOU can & learn to suffer!
• Enjoy!
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post TIME from each round to your Beyond The Whiteboard account.