In class SWOD: 4-rep max shoulder press
WOD: Sprints and Ruck Runs
For 15 minutes, keep traveling back and forth between markers at 100m with rotating cycles of:
Do not rest. If you have to slow down, do so on the sandbag runs and walks, but keep sprints at maximum intensity. As much as possible, save sprints for right after the walks.
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.
Record total distance to comments.
Compare with 120201
Ten 100m sprints
Rest 2-3 minutes between each sprint
Post times for each sprint to comments
3 RFT:
10 power snatches (95/45)
200 yard Shuttle sprint, 50 yards there and back twice
4 rounds of:
400m run
Rest 90 seconds
Try to keep splits within 2-3 seconds.
Record time for each run to comments.
