Monday – 200928

Monday – 200928

SWOD

Sprints
2 x 50m Sprint @ 50%, backpedal to return
2 x 50m Sprint @ 75%, backpedal to return
1 x 50m Sprint @ 100%, backpedal to return
2 x 100m Sprint @ 50%, 50m recovery walk
2 x 100m Sprint @ 75%, 50m recovery walk
1 x 100m Sprint @ 100%, 100m recovery walk

WOD

For time (20 min cap):
100 Wall Ball Shots (20/14)
50 Toes to Bar
100 Box Step Ups (24″/20″)
50 KB Swings (55/35)

Note: Partition reps as desired.

……….

BURN

Complete as many reps as possible in 2 1/2 minutes of:
25 Double Unders/50 Single Unders
6 Deck Squats
25 Reverse Plyo Squats
Max Push-up Superman Lifts

– rest 2 min b/w rounds, repeat for a total of 6 rounds –

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