Tuesday, 10 July 2018

 

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

Comments

  1. sflynn says:

    Row sprints ✅

    CWOD: 13:41 Rx

  2. White Ape says:

    Sprints:
    17:48

    CWOD:
    12:44 Rx
    Box overs immediately after bike….bad idea. 😉

  3. Norka says:

    Sprints: 19:53
    CWOD: 16:10 used blue and red bands for PLU

  4. Manny says:

    Sprints: 17:22
    CWOD: 12:35 Rx

    Feel like puking

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