Remember back on Wednesday when we repeated the Row Burpee Run WOD and used the concept of “time-domain driven scaling” to modify the work to finish within the desired time domain?  Well…whether or not you remmeber- that’s what we did.  Many athletes hit the 14-16 minute target.  Some went Rx and nailed it- others scaled the distances of the row/run and others decreased the number of burpees in order to time it right.  Some athletes didn’t accurately scale and went 2-3 minutes longer than intended… not a problem per se- BUT if ALL WODs go “too long” then all intended time domains to not get their fair share of attention.  So, while today the primary goal is to finish the “Body Weight Fifties” as fast as possible- another goal is to try and keep it under the 18 minute mark.  Think through the movements and estimate the duration … and then either go Rx or modify a bit.  You choose.  Don’t worry if you want to go Rx on “Murph” on Memorial Day- nobody is going to force you to scale it.  But today we will.

Friday WODs at 7, 9, 10am and again at 3 and 5pm
Hang squat clean
5-5-5
Post weight used across 3 sets
-then-
“Bodyweight Fifities”
Fifty reps each for time of:
squat
box jump (24/20″)
ring rows
step lunge
push ups
double unders (or 150 singles)
abmat sit ups
squats
Post time and scaling to chalkboard
(ex: Mike- 42kg, 16:45 at 40 reps for all)
Strict cut off 18 minutes