4300m of Sprints!!! + Partner Fun

EQUIP: Partner, KB (a: 70/53, i: 53/35, b: 35/18), DB’s (a: 25/20, i: 20/15, b: 15/10), Box (24/20), Rings

WARM-UP:

*Active Stretch, then:

*4 x 100m Run increasing pace ea. round

*10 x KB SDHP

*10 x KB Goblet Squat

*10 ea. arm x 1-Arm KB OH alt. Lunge in place

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SPEED SET (~30 minutes):

9 Rounds (8:15) -

*100m Run Sprint every :45

6 Rounds (9:00) -

*200m Run Sprint every 1:30

3 Rounds (9:00) -

*400m Run Sprint every 3:00

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PARTNER WOD for Time:

100 x 1-Arm KB Bent-Over Row

*Partner must HOLD Bottom of (Rx+: KB Goblet) Lunge (same leg as arm just worked)

80 x 1-Arm KB Clean & Jerk

*Partner must HOLD 1-Arm KB OH (same arm as arm just worked)

60 x KB Bottom-Up Thruster

*Partner must HOLD Bottom of Air Squat

40 x DB Burpee + Step-Up-and-Over Box (may jump up and over box as well)

*Partner must HOLD DB (Rx+: Rings) Plank

20 ea. person (40) x Ring Dip

*Partner must HOLD L-Sit (a: Rings, i: atop DBs, b: 1-Leg)