Warm Up: 20 m run then meet on the turf for sprint prep
Skill Focus: Sprinting Drills
Thorough warm up and then. . .
2 x 50 m 2 min rest btwn*
3 mins rest
2 x 100 m 3-5 min btwn
3 mins rest
1 x 200 m
WOD
One minute on. . . One minute off
30 kb Russian swings 70#/53#
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal of 150 swings in the alotted time.
*For every round not completed, perfom 10 burpees.
Post best sprint times/# swings/penalties completed
