Alternating Short Intervals

Skill Work:

4 x 50m jump-rope drill

WOD

5 Rounds for total time of:

  • 200 meter run
  • 30 second rest
  • 400 meter run
  • 60 second rest

These are all-out sprints.  Record best and worst time for each run length.

 

Finisher

4 rounds:

  • 10 med-ball twists
  • 15 air squats

 

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