Wednesday 3-07-2012

Warmup:

Jog 400M

50M Kneee High – Jog Back

50M Fanny Wackers – Jog Back

50M High Knee Skip – Jog Back

50 M Sprint 75% – Jog Back

WOD:

6 Sprints – 100M

then

2 rounds for Reps – Cycle through 7  stations with 1 minute at each station there will be 10 sec transition time

Station 1 – Pushups

Station 2 – Wall Balls

Station 3 – Box Jumps 12/18″

Station 4 – Double Unders/Jump Rope

Station 5 – Lateral Jumps

Station 6 – Sprint 200M – you have one mintue to complete the sprint if you finish early you get extra rest if not you eat into your rest time.

Station 7 Rest