WARM UP:
5 x 250 M. Row
Rest 1 Min.
*Men try and maintain under a 1:40 500 M. split time. Women under 1:45.
SKILL:
3 x 1 Weighted Ring Dip
*Go as heavy as possible.
Then:
3 x Max Effort L Sit
WOD:
“SPRINT”
800 M. Row
Then:
4 Rounds
20 Speed Box Jumps (24/20) (20/12)
40 Double Unders
POST WOD:
Roll and Stretch
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