* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage.

WOD:

1) 20 minute EMOTM:

Odd – 5 Bench Press

Even – 30 seconds Active Bar Hang Hold

Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit. 

2) 12 minute AMRAP:

12 Dumbbell Box Step-ups 50/35 @ 24/20

24 Abmat Sit-ups

Extra Work:

3) Single Arm Dumbbell Row: 5 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) Run:

1 x 1600m

4 x 100m

1 x 1200m

3 x 100m

1 x 800m

2 x 100m

1 x 400m

1 x 100m

Workout Details: Run 1600m, walk 100m, run 100m, walk 100m, run 100m, walk 100m, run 100m, walk 100m, run 100m, walk 100m, run 1200m, etc.

Workout Pacing: Every interval should be performed at the same “moderate” pace.

Workout Focus: The intervals in this workout get easier and easier because the distance gets shorter and shorter. Therefore, the opening 1600m needs to be attacked with confidence. Pick an aggressive pace that gives you a little anxiety about sustaining for the entire workout. The key to making this workout successful is having confidence with your ability to hang onto this pace.

Workout courtesy of Chris Hinshaw.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE