WOD: With a continuously running clock: o minute mark run 200m AFAP 3 minute mark run 400m AFAP 7 minute mark run 800m AFAP 13 minute mark run 400m AFAP 17 minute mark run 200m AFAP 21 minute mark start sprint training EMOM sprint 1o0m for 5 minutes Cool Down = Complete 1 minute of parallette L-sit hold and 100 ab-mat butterfly sit-ups REMINDER: Throw Down Thursdays starts TONIGHT at 615pm! The WOD will be announced at class. Remember, this WOD is scalable, so anyone is welcome who wants to come THROW DOWN!
