Fire It Up

Fire it up Friday, a WOD to get ready for the big, challenging rides this weekend. Goal is to activate/wake-up the body for tomorrow's effort, spin out the legs from yesterday's TRX Force training (+ an impromptu hour ride to the ocean post Force just because it was balmly last night, an SF rarity), and shift through all the energy systems without driving the body into fatigue/debt that would hangover into tomorrow.

And man, if you can afford a power meter, buy one pronto. Been back on mine for a week after it was in storage in LA for 8 months and I'm fully appreciating the level of precision it brings to gauging efforts especially on intervals over undulating terrain.

The WOD:
Dynamic warm-up
2 x 10 pull-ups/10 push-ups
Then:
15 min very easy high cadence spin warmup
Then:
5 x 2 min 20 sec high cadence climb intervals up to LT w hard out of the saddle effort last 50 meters
Then:
Very easy spin back to HQ

And that's it. Live Alive, DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz