090919 Saturday “Adepto Animum”

Thursday 090212 018

Strength/Skill Work: Sprint mechanics and POSE distance running

WOD: With a continuously running clock, each round starts at the 5 minute mark:

Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 400m Run.

Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 400m Run.

Round 3: Same as Round 1

Round 4: Same as Round 2

Round 5: Same as Round 1

Round 6: Same as Round 2

The load for Wall Ball and Kettlebell Swings should be something capable of being done 30 straight reps.