Speed, agility and strength-endurance...
Workout- Measure a 20m course, and mark the middle.
Starting in the middle, sprint to the right, touch the line with your right hand, then sprint all the way to the left, touch the line with your left hand, then sprint back to the middle. In the middle, perform 20 pushups . Repeat x 3, rotating your starting direction each time. (so on the next run, start with a sprint to your left)
Start at one end and perform one shuttle run, up and back. Upon reaching your starting point, perform 20 jump squats . Rest :30 then repeat x 4
Start at one end, sprint to the other end, perform 5 burpees . Finish in the pushup position, and immediately sprint, from the ground, back to your starting point. Rest :10 and repeat x 5
If you have a chance, catch one or two individual splits from each interval. Otherwise, this is a relatively loosely timed workout, so just post general results, thoughts and comments to the comment section.
Yesterday's WOD- Tuesday 3-21-06