LOCO ANNOUNCEMENT

You can improve your cardio overnight by following these 3 simple steps: https://locomotionfit.com/how-to-improve-your-cardio-7-things-you-didnt-know-part-4-psychology

P.S.  Give the gift of being a badass this holiday season!

WOD

A) Pendlay Row

Build to a heavy 5 reps

B)  Mud Slide

20 Min AMRAP

5 Pullups
9 Burpees over Kb
12 One-arm KbS  (53/35)
15 Wallballs  (20/14)

Strategy and Briefing:  

Consistency-across-rounds is the goal in this Breathe & Burn Workout.  Keep all sets unbroken & smooth throughout, with a focus on crisp technique (even on burpees).  This will lead to the most efficient movement possible. Breathing should remain constant, with a few deep breaths before starting a movement.  To stay consistent, start out slow. If by 8-10 minutes you feel like you can speed up, do so. Usually your initial “slow” pace is the right pace, and you won’t decide to speed up.

Levels Consideration: Deadlift, API, Neuro and Core

Goal: Sub 10 min