Ever feel like a training session wasn't enough? This is an indication that an athlete is not pushing hard enough during the workout and will not be disrupting homeostasis enough to drive adaption. Training for the most part needs to be intense and challenging, if the board says "for time" then this means to push and blaze through the workout as fast as possible.
Training:
Run 550 meters
21 box jumps (24", 20")
21 ring dips
Run 400 meters
15 box jumps (24", 20")
15 ring dips
Run 150 meters
9 box jumps (24", 20")
9 ring dips
For time
Push-ups can be subbed for ring dips.
Jim Wendler knows what it takes to get strong!
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