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27 April 2016


27 April 2016


Warm-up: Line Drills

Conditioning: Every Other Minute on the Minute 14 minutes (7 Sprints total)

Audley SPRINNNNNTTTTSSS!!!! Max Effort for all whether it takes 30 seconds or 90.

WOD: Sprint WOD

9-15-21 Thrusters and Box jumps
500m Row
Rest 1 minute
500m Row
21-15-9 Box Jumps and Thrusters

RX – Go only as Heavy and High on the Box as you can go Unbroken and maintain Intensity

ABZ: 3x Max correct form Plank Hold (no Saddlebacking)


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