Just to keep everyone in the loop in regards to programming, we are going to start doing some sort of strength or skill work every session again.
Don't think of this as a throwaway warmup piece. Approach each session as two WODs. The strength and skill work if an opportunity for you to both improve positioning and get stronger, both of which are VITAL to athletic development.
This WOD is a SPRINT. Get after it from the start and show some wicked speed.
Warmup:
Easy row
PVC shoulder pass-thrus
Choice Mobility
General Dynamic
Strength:
On the minute for 15 minutes-
2 Back Squats at ~80% (when in doubt, round up)
WOD:
10 rounds, on a 1:30 send-off
Sprint 100m
5 Burpees
Sprint is your choice of location- field hockey field, football field, down-back in Nelson. You could even do 100m row sprints. Your call. Either way, BE FAST.
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