Train Hard

Monday July 1 -2013

prewod: stretch and mobility for peak performance !



10 rounds
100 m sprint -* sub row for run
10 pull-ups- * sub ring rows, pushups
100 m sprint
10 burpee
30 sec rest

modify by rounds and or reps

*this wod will have a 30 minute cap. I know what your thinking, “that will take me 30 minutes?!” RUN FAST and it won’t!

can you take the heat? challenge yourself in this way, “constantly varied” , maybe training in extreme weather would be a good new challenge. Be smart about it though. HYDRATE! EAT and FUEL properly. it’s a different beast in hot weather. Let’s get after it this HOT week!