6.20.17

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

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