Tuesday 24 January, 2012

Sprints, sprints and more sprints!  All participants are encouraged to bring a watch, stopwatch or phone with a stopwatch.

Warm up
200m Row
5-10-15-20-15-10-5 Double Under Flights (complete in 3 mintes or less)
200m Row

For the double under flights, depending on your skill level, complete one set then stop. Once you stop, move to the next set. Each set should be unbroken. Do not move to the next set until you complete the unbroken amount.
Stretching

WOD
10 RFT

100m Sprint
10 Pull Ups
100m Sprint
10 Burpees
30 Second Rest

Rest is the key to this workout.  Ensure you are using the full 30 seconds so that each round is as close to full speed as possible.