Strength Training
3x5's
Skills practice
Kipping pullups
MetCon MWF
Because the air was too gross to run shuttle sprints on the rooftop, we did intervals inside on the equipment, work/rest ratio = 60/60 . . .
KZ and BHeg: 5 rounds on the rowers
SS, DH, and CL: 6-8 rounds on the treadmills (incline 1.0)
Metcon T/Th/Sat
Stair Sprints
From Auxy Gym Landing to Roof Landing
Full Sprint - Max Effort
6 rounds, on the 1:30
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