Competitors… I understand not everyone has unlimited time. But part of being a competitor is going 100% in each section of the workout. This is especially important in the class workouts! This is more vital than the competitor programming! Intensity brings results to a competitor. 5 minutes rest between Class and Comp WODs isn’t necessarily bad, but it definitely is if your hitting class at 85%.
A)
3 rounds
30 cal assault bike
20 Hspu
10 muscle ups
20 Hspu
30 cal assault bike
Rest 3 min
B)
Front squat
3×5
All sets at the same heavy weight.