Conditioning:
9:00 AMRAP
20 Double Unders
1 Overhead Squat*(125/83)
1 Ring Dip*
1 Handstand Push-up*
For Score
*Add 1 OHS, 1 Ring Dip, and 1 HSPU each round
…Rest 9 minutes, then…
Sprint Work:
Run 800m
Rest 3 minute
Run 600m
Rest 2 minutes
Run 400m
Rest 1 minute
Run 200m
For Sprint Time
Mobility/Flexibility:
Knees to Traps – 1:30
Elevated Cat – 1:30
2 Pike/2 Squat – 10 reps
Standing Pike – 1:30
Kneeling Achilles – 1:30/side
Butterfly – 1:30
Post score, time, and experiences to comments
CWOD: 5+33 (178 Rx)
Sprints:
800: 3:18
600: 2:24
400: 1:44
200: 40 secs
Total time w/ rest: 14:06
CWOD: 5 + 9 SUs (149.5 Scaled)
2 ab mats on HSPUs
Single Unders 2:1
Sprints:
800m: 3:58
600m: 2:36
400m: 1:36
200m: 38 secs
Total Time w/ Rest: 14:48
D.
CWOD. 6 + 8. Did 185# power cleans instead of ohs.
Jogs. Total time 15:04. Rx. Need to suck it up a little on the first 800
5+10 = 155 reps
17:something on run