Skill:
Treadmill Sprints
200m
rest 1:00
200m
rest 1:00
400m
rest 2:00
400m
rest 2:00
200m
rest 1:00
200m
For total sprint time
Conditioning:
Complete as many rounds and reps as possible in 7 minutes of:
3 Ring Dips*
6 Kettlebell Swings (72/53)*
9 Abmat Sit-ups
For score
*Rx+ do weighted ring dips (45/30) and KB’s at (97/62)
Mobility:
Saddle Sit
Low Dragon
Butterfly
Post sprint time, score, and experiences to comments
Sprints 8:04
Cwod: 135
55# KB russians
Purple banded ring dips
Sprint time: unknown
Cwod: 93
45# lbs
Red band dips
Surprise endurance wod: 22 cals on the bike
160 Rx (including 22 cal on bike)
Sprints: 5:47
CWOD: 146 Rx (includes 21 cals on bike. Forgot to adjust seat for last bike sprint and it was wayyy to high and I couldn’t push well)