9.15.17

Endurance

3 sets:

8x100m sprint

(45 sec between intervals)

4 minutes between sets

In this workout we are testing VO2 max. High intensity, short rest with medium volume. Work on good running mechanics, warm up that lower half properly!

Main WOD

5 rounds for time:

12 dumbell DL (50/35)

 9 box jumps

6 HPC (185/125)

Similar to our friendly workout "DT" you can move quicker than you think on this one. Keep the weighted movements unbroken, steady pace on the boxes and go hamm.