Thursday September 5, 2019

Let us hold unswervingly to the hope we profess, for He who promised is faithful. Hebrews 10:23.

Sept. 5th WOD:
Every 3:00 for 30:00 (10 sets):
Alternating between: 25/20cal Row or air bike sprint
100ft Burpee broad jump

*The flow is as follows:
0:00-3:00= 25/20cal Row or bike sprint
3:00-6:00= 100ft Burpee broad jump
6:00-9:00= 25/20cal Row or bike sprint
9:00-12:00= 100ft Burpee broad jump
*You will complete 5 sets of each movement.

 Notes: SPRINT! This interval session encourages 100% effort on all sets today. Faster athletes will be done in under 1:00 on every set. Ideally, no interval lasts longer than 1:30.

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