Warm up:
row 1 min, jog 1 min, jump rope 1 min x3
Mobility ( basically CA WU without the run)
Skill: Sprint runs from plank position
50mx4
rest 2 min. b/t sets walking back to start
do these on the side walk across the street ( on the SPARC side of the street). there is a little walk way coming off the side walk near the corner of morgan and hawthorne, hands go on the side nearest hawthorne.
WOD:
21-18-15-12-9-6-3
front squats (about 35-50% of 1 rm)
dips/pull ups alternate each set ( 21 dips, 18 pu, 15 dips, 12 pu, 9 dips, 6 pu, 3 dips)
