Sprints
4x100m,
2x200m,
1x400m
3:1 rest on the 100’s and 2:1 on the 200’s
WOD
For time:
Buy in and out with a 3 minute Hollow Hold
*10 sit up penalty each time you break*
5 rounds
12/10 cal row
8 burpee box jumps 24/20
4 handstand push ups
*coaches challenge: 15/12 cal, 30/24, strict HSPU
Record time and amount of sit ups