30 07 2016 WOD 07.30.16 Workout of The Day Coaches warm up finishing with 300m run to old box (cut through parking lots) Speed: 200m sprints x7 (old course); 2 min rest between attempts WOD: 3 rounds for time: 400m run 21 medball slams, 50/40 lbs 12 pullups Post fastest/slowest sprint and time to beyond the whiteboard.