Warm up: run 400, row 500 or jumprope 2 mins; 2x 10 pvc pass thrus, 10 pvc ohs, 10 ring rows; banded partner runs on turf
Skill: Sprint trials (partner up to time the sprints)
100 m sprint trials x 3
3-5 minute rest between sprints
WOD:
EMOM 5 minutes
1 rope climb (find the best way to get up there)
1 min rest
EMOM 5 minutes
1 way plate push (45/35)
1 min rest
EMOM 5 minutes
3 wall climbs with push up
Post: Best 100 m and completed rounds
Skill: Sprint trials (partner up to time the sprints)
100 m sprint trials x 3
3-5 minute rest between sprints
WOD:
EMOM 5 minutes
1 rope climb (find the best way to get up there)
1 min rest
EMOM 5 minutes
1 way plate push (45/35)
1 min rest
EMOM 5 minutes
3 wall climbs with push up
Post: Best 100 m and completed rounds
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