Warm-up
2 rounds;
200m run
15 sit-ups
10 wall balls
WOD
All tracks
5 min AMRAP
400m run
30 sit-ups
Max effort wall balls in time remaining
Rest 1:30, x4
Fathom – shorter intervals with a long total working time
Gear – max effort wall balls mean really committing to a little hurt.
Knots – Make sure you are pacing the run on the higher side of intensity. You will be able to recover a bit during the sit-ups before it is wall ball time. Once you get into the bigger sets, only put it down only when you absolutely have to.
Current – be smart when transitioning in this workout
