Sprints:
100m run
Rest 1:00
200m run
Rest 2:00
300m run
Rest 3:00
400m run
Rest 3:00
300m run
Rest 2:00
200m run
Rest 1:00
100m run
For Time
Conditioning:
Bike 30/24 Calories
…then
2 rounds of:
21 Box Overs (20/16″)
7 Kipping Pull-ups
15 Box Overs (24/20″)
5 Strict Pull-ups
9 Box Overs (30/24″)
3 Weighted Pull-ups (30/15#)
…then
Bike 30/24 Calories
For Time
Flexibility/Mobility:
Side Straddle – 1:30/side
Center Straddle – 1:30
10 Skin-tthe Cats
Post times and experiences to comments
Row sprints ✅
CWOD: 13:41 Rx
Sprints:
17:48
CWOD:
12:44 Rx
Box overs immediately after bike….bad idea. 😉
Sprints: 19:53
CWOD: 16:10 used blue and red bands for PLU
Sprints: 17:22
CWOD: 12:35 Rx
Feel like puking