:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Work
Back Squat 3 – 3 – 3
Speed and Conditioning Work
400 Meter Run x 1
100 Meter Run x 2
50 Meter Run x 4
approx 1 minute rest between efforts.
Skill Work
Practice Hand Stands
:endwod:
On Strength WOD = be sure to do at least 2 or 3 warm up sets before your work sets. On Speed WOD be sure to stretch and warm up to prevent muscle pull which is very common during Sprints. Band stretch post workout for recovery and increased flexibility.
