WARM UP

 

WOD

1. Strength/Speed
3 Rounds each round for time.
50 Double Unders.
25m Sled Push with 45/25 plate on sled
100m Sprint
*2-3min rest each round.
ALL OUT EFFORT each round.


2. Endurance (Lactate Threshold)
200m run at 85%
---- 1min rest -----
then 2 Rounds of:
600m moderate run @ 65-75%
200m hard run @ 95%
400m moderate run @55%-65%
*rest 90sec after each round.

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