WOD:

1) 20 minutes EMOTM: Odd, 100m Sprint, Even, Movement of Choice

Make sure you are warmed up appropriately for this as these should be SPRINTS, i.e. run as fast as you can. Movement of Choice can be anything, a skill like Double-Unders, a conditioning movement like Wall Balls, or a strength movement like Bench Press. Do whatever you like as long as it is something you struggle with/need to get better it. It should be a weakness.

2) 12 minutes AMRAP:

12 Burpees

12 Jump Over Box 24/20

12 Ball Slams 40/30

For results post movements used for EMOTM and Rounds plus Reps completed along with any scaling used.

Post Results/Thoughts To Comments