Complete three rounds for time of:

95 lb Squat clean, 30 reps

30 Pull ups

Run 800 meters


The long rowing sea . . .

I’m not talking about nerd gaming or video gaming.

  I’m talking about WOD gaming.  I know some people who completely bust out the gate on every WOD, some people who stay at 60 to 70-ish percent the entire time, and some people who take purposeful rest intervals per set amount of reps (i.

e. I’ll rest 10 seconds every 15 reps), and each of these strategies has it’s own pros and cons.  Ultimately, the fastest time takes it, so it’s on us to experiment with different intervals and outputs to maximize our efforts.  I used to be, and still kind of am, a bust out the gate kind of guy.  But recently on Fran, I decided to not let any time pass between finishing the 21 set of pull ups and picking up the bar for the 15 set.  I obsessed over it night and day, and it helped secure me a 55 second PR.  For Nancy, G convinced me that I could do all 15 OH squats unbroken at minimal cost to the run, and so that’s what I did, and it got me an 8 minute PR (shows how lacking my metcon and OHsquats were when I started CF.)  What are some of your strategies?

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