WOD:

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

For this the sprint should be max effort, you should be trying to run as fast as possible, and it will be an out and back 50m. The movement can be anything you’d like to work on, but should be a movement where if you were signed up for a competition and it came up you would run and hide. For today it does not have to be strength baring, anything of your choosing. Examples, 1 Heavy Snatch, 10 Wall Balls, 3 Muscle-ups, 40 Double-unders, etc.

2) 10 minute AMRAP:

10 Toes-to-bar

20 Ball Slams 40/30

For results post movement used for EMOTM, and Rounds and Reps completed in Met-con along with any scaling used.

Post Results/Thoughts To Comments