LOCO ANNOUNCEMENT
Loco Last Weekend is on December 1st from 3-6! Joanna (owner of Bees Knees Massage– check her out!) is hosting a fire pit fun night for the LocoFam. It’s family-friendly and BYOB! There will be delicious chili, roaring fire, smores, yard games and obviously a lot of laughs and a great time. Be sure to RSVP – looking forward to seeing y’all there!!
WOD
A) Jump Ship
For Two Separate Times (Note 1K row time and 3 Rounder time separately) – 30min CAP
1k Row
Immediately into
3 Rounds For Time
800m Run
25 Burpee Box Jumps (24/20)
Level Consideration: Row, API
Strategy and Briefing:
There are two separate times/scores in this Heavy Breathing workout, but do not fixate on the first score — it can ruin the workout (and you). Pace should remain at around 80-85% throughout (high breathing/high aerobic). Get right up to it on the Rower, and focus on consistent breathing & smooth movement with each pull. Move immediately to the 3 rounds, upon finishing the Row. Continue your pace on the Run, still focusing on breathing. Take the Burpee Box Jumps one rep at a time, with efficient movement. Do not rush here — sloppy movement has a high cost, over the 75 reps in this portion. If breathing remains constant & movement efficient, this workout will not be as bad as it looks. BUT — if you throw caution to the wind too early, this will be even worse than it looks — and it starts ugly.
Goal: Finish under the cap!
