Friday, Nov 19

Get ready to sprint! A lot!

First Christy will take you through another fun warm up and some level one testing.
Then, hit your 20 rep squat program and follow the weight percentages based on which week you’re on.

Team WOD: 8 x 100m sprints
Teams of three. Teammate runs 100m and tags teammate #2 who runs back and tags teammate #3.Teammate #3 runs back and tags teammate #1, where the whole cycle starts again until each teammate has run 8 times.

100 sit ups for time

Team Burpees! Now in teams of two you’ll do horizontal burpees, for a total of 20 burpees (Christy will explain)

Rest and repeat the 8 x 100m sprints again

You’ll finish up with some stretching.