For those preparing for the Invitational, this is “Mikko Salo”, or Double-Metcon Week. For those who aren’t entering, you can choose between individualised strength work followed by the second metcon, or you can join in on both metcons.

Workout of the Day:
Tabata Mash Up
Push Ups
Toes to Bar
Lowest score counts.

1000m Row
50 Thrusters, 20Kg
30 Pull Ups

A key point of doing two metcons in the space of the hour is learning how to pace yourself. Jackie is placed second in line on purpose because you all know at this stage what going all out on the rower does to you!

Smile while you're winning!

The Toning Problem: Why Women Are Missing Out When It Comes to Weight Training – Gubernatrix
Understanding the Drag Factor – Concept 2