Yeah it’s sprint day!!!
– Run stairs in Cathedral park
1) 2x fast feet every stair
2) 2x fast feet every 2 stairs
-40s max burpees on grass
– 3 x 75m sprint build ups
WOD
8R
Every 2.5 min
sprint up hill
Go as far as you can in the following times
walk back to starting point and rest.
Round 1 = 6s (0:00)
Round 2 = 8s (2:30)
Round 3 = 10s (5:00)
Round 4 = 12s (7:30)
Round 5 = 12s (10:00)
Round 6 = 10s (12:30)
Round 7 = 8s (15:00)
Round 8 = 6s (17:30)
we are looking for higher power output over shorter duration
scaling as follows
first time hill sprinters will do only 3 R. They can join any of the sprints according to how they feel