Thu 30th Jan 2020

SKILL / STRENGTH
SPEEEEEEED…
4 rounds at maximum effort
5 High knee tucks
into
5m shuttle sprint
into
30m sprint
2 mins rest after each
* goes like this
tuck jumps, straight into 5 m sprint and then
turn around and sprint to the 30m
THEN  10 minutes of TTB work
WOD
For time
5 Rounds
10 TTB / SLR / HKR
10 ALT DB snatches
12 / 9 cal on bike / erg / row – or 200m run
Rest 90 seconds between rounds
RX 22.5/15   INT  20/10   BEG  10/5