22 November (Week 22 of OPT Training)

PM (330p)
3 sets @ 60, 70, 80
5 min amrap
250m row
15 box jumps 20"
*3 Rounds @ 60%

*3 Rounds + 100m Row @70%

*3 Rounds + 220m Row @80%
Rest 3 min
+(rest exactly 3 min before next sets)
2 sets @90%, 100%
5 min amrap
Run 200m
10 chin ups

*4+125m Run @90%

*5 Rounds @100%

*Felt pretty good for these, really focused on breathing and had a hard time doing this during the WOD. It is definately something that I need to continue to work on. The workout felt good, and I feel like I hit all 5 gears pretty accurately.

For all sets focus on having a higher rate of breathing for high
turnover movements and slow to deep belly breaths on slow cyclical
movements)