Benchmark Breakdown: ‘DANIEL’

Run

• technique
• pacing

*practice

• 2x 200m with :60 rest

CTB Pull-up

• technique
• sub-sets

*practice sub-sets with minimized reset

• :40 –  x5  w/ :05 reset
• REST 2:00
• :40 – x3 w/ :03 reset
• REST 2:00
• :40 – x1 w/ :01 reset

Thruster

• technique
• rep cycling

*practice rep cycling with controlled pacing

• :40 – x1 w/ pause or double count (overhead)
• REST 2:00
• :40 – x1 w/ pause or double count  (front rack)
• REST 2:00
• :40 – x1-5 continuous w/ :01-:05 reset (barbell on ground)

How to best manage the work load:

‘DANIEL’

• start
• pacing
• finish

HERO WOD: DANIEL

For Time – CAP30

• 50 Pull-up
• 400m Run
• 21 Thruster, #95/65
• 800m Run
• 21 Thrusters, #95/65
• 400m Run
• 50 Pull-up