Correcting the issue of run Speed deficiency in Crossfitters!
Partner WOD
AMRAP in 20min
Buddy ball- 18ft
20 lateral jump/wall sit... switch
20 shovel / Hold Hand stand... switch
CFE-Swim
Following warm up...
3- 100's at 95% w/ 30 seconds recovery
cover as much distance in 10, 12 or 15 minutes as possible
4-50's w/ a strong kick. Recovery is 15 seconds between each.
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