WOD-
For Time:
8 x 100m
6 x 200m
4 x 400m
2 x 800m
*Rest as long as your previous run took to complete
SPRINT-
Complete the following for time:
Row 500 meters
25 Dumbbell thrusters
25 Toes to bar
Row 400 meters
20 Dumbbell thrusters
20 Toes to bar
Row 300 meters
15 Dumbbell thrusters
15 Toes to bar
Row 200 meters
10 Dumbbell thrusters
10 Toes to bar
Row 100 meters
5 Dumbbell thrusters
5 Toes to bar
