LOCO ANNOUNCEMENT

WOD

A.) Barbell Row

4 x 10 Barbell Row
Building to a heavy 10.

B.)   Bamboo Shoot

10-9-8-7-6-5-4-3-2-1
Pullups
Box Jumps 24/20

Directly Into

2-4-6-8-10-12-14-16-18-20
Abmat Situps
Doubleunders x 2 (4-8-12-16 etc.)

Level Consideration: Neuro and Core, UB Pull, API,

Strategy and Briefing: Upfront pacing is important in two-part workouts like this Breathe & Burn. As reps descend, do NOT speed up to finish — you are only half-done after you accomplish the round of 1. Keep a consistent pace through the entire first portion of this workout, unbroken sets being ideal on the Pullups. Box Jumps should be done steadily. As you get into the Doubleunders & Situps you can pick up the pace a bit. The Situps are a nice place to catch your breath between sets of Doubleunders, which should be unbroken. Take a second before every set of Doubleunders to refocus and ensure that you don’t trip up.

Goal: <18 min