The Pain Cave Revisited

Warm-up

3 rounds:

  • 200 m run (faster every time)
  • 10 air squats
  • 10 alternating single leg pulls, down and back

Dynamic mobility

WOD

For total distance:

  • 1 minute sprint
    • 1 minute rest
  • 1 minute sprint
    • 50 seconds rest
  • 1 minute sprint
    • 40 seconds rest
  • 1 minute sprint
    • 30 seconds rest
  • 1 minute sprint
    • 20 seconds rest
  • 1 minute sprint
    • 10 seconds rest
  • 1 minute sprint
    • 20 seconds rest
  • 1 minute sprint
    • 30 seconds rest
  • 1 minute sprint
    • 40 seconds rest
  • 1 minute sprint
    • 50 seconds rest
  • 1 minute sprint

Finisher

4 rounds:

  • 10 pushups
  • 20 sit-ups
  • 30 double-unders
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