Strength
Every 2 mins for 16 minutes (8 sets)
Perform 3 Front Squats
*Build to a heavy triple
WOD
100m Run
100 Double Unders (150 singles)
-1 min Rest-
200m Run
80 Double Unders (120 singles)
-1 min Rest-
300m Run
60 Double Unders (90 singles)
-1 min Rest-
300m Run
40 Double Unders (60 singles)
-1 min Rest-
200m Run
20 Double Unders (30 singles)
-1 min rest
100m Run
10 Double Unders (15 singles)