Speed:
Box, (8/9/10/11am):
400m run x4,
-2-3 minutes rest between
-watch your corners
-heats of 4-5 athletes
-each heat starts outside at the line
Elks park, (noon): BRING WATER
Every 2 minutes for 14 minutes:
Full gasser, (4×50 yards)
WOD:
Four 3 minute amrap repeats with 1 minute of rest between:
8 Split jumps
8 Grappling shoot throughs
8, five yard lateral cone touches
Post times and reps to beyond the whiteboard.
