Buy in:
Lap of the field
5 burpees x 2
10 squats x 2
20 rotational lunges x 2
Skill: Sprint training
4 x 90m sprints
active recovery jog back
WOD: '100 Burping pull ups' for time
Complete 100 burpees while at the top of every minute performing 2 pull ups before resuming burpees
Jay - Sprint times: 1)12 secs 2) 10.7 secs 3) 12 secs 4)10.9 secs / 11.28 (WOD time)
WOD 2: 30 ring rows for time
Jay - 2.56
Note: Don't try and go for max reps until fatigue, best to go submax in sets
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