WOD 190321

METCON:

“Aerobic Efficiency: Know Your Shift 8.0”

"The Downshift"

Athletes should work to maintain a high intensity while operating in gear 4.  Once they shift to gear 3, they should focus on a sustained work rate, pushing the limits of their nasal capacity.  The focus today is movement connected with breath!!

3 Rounds For Quality:

:60 Assault bike calories @ G4

15 Russian KB swings @ RPE 5 + G4

10 Air squats @ G4

:60 Calories @ G3

15 Russian KB swings @ RPE 5 + G3

10 Air squats @ G3

REST 3 MINUTES BETWEEN ROUNDS