August 23, 2017



Intervals for time:

3x 200m sprint (30 second rest b/w sets)

3x400m sprint (60 second rest b/w sets)

3x800m sprint (90 second rest b/w sets)


Get ready to run! Make sure you warm up and mobilize lower half: calves, hamstrings, hip flexors. Focus on good running mechanics (pull with hamstrings, keep feet under your body) and make this one hurt. 



Main WOD


Chipper for time: (20 minute AMRAP)

50 double unders

50 wall balls

40 toe to bar

40 box jumps

30 pull ups

30 burpees

20 power cleans

20 jerks

10 muscle ups


This workout is a beast! A lot of moving parts, don't get overwhelmed by the movements. Take one at a time, keep sets small and consistent with rests. You're going to have to keep a good pace to get through this whole thing. 



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