S/S/S:

Bench Press

3X5

Increase weight ea set

WOD:

“Sprinting Annie”

For Time:

Run 200m, 50 DU, 50 Ab mat sit ups

Run 200m, 40 DU, 40 Ab mat  sit ups

Run 200m, 30 DU, 30 Ab mat  sit ups

Run 200m, 20 DU, 20 Ab mat  sit ups

Run 200m, 10 DU, 10 Ab mat  sit ups

So, how do you make an already fast benchmark even harder?  Add sprints!  Find a tempo on your DUs and use the run as recovery time.

Scaling Options:

Run-> Row 250M

DUs -> 3X Single Unders

Ab Mat SU-> Feet anchored SU

Cool Down:

Calf Stretch on Rig – 2 min per leg

Downward dog to cobra(slow) x20