Stacked short intervals

Reminder, we’re moving our mid-week WOD to Thursdays and will have that WOD shifting between long and short intervals on a weekly basis!



  • 200 m run
  • 15 air squats
  • 10 kips


  • Banded falls
    • practice “speed” changes, 15 seconds apart
    • lean as far into as you can maintain
  • Walls
    • make it as steep as you can keep form with


  • 4 x 100
  • 3 x 400
  • 4 x 100


  • rest 60-120 sec between intervals
  • All out sprints, use whatever motivates that!



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