For time :
Run to Kawana Way overpass.
100 Step-ups (on concrete step under overpass)
Run Back to Gym
100m Bear Crawl
*Click on the post to see an enlarged picture of the route and distance of the run.
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WOD: Wednesday
Perform as many rounds as possible in 20 minutes of: Run 100m 10 Toes to Bar Run 100m 10 Box Jumps 24/20″ Rest 30 seconds. Post rounds to comments. Tips: The aim of the game for this workout is to keep a high level of effort which means that the 100m runs are not a rest break – hit them hard and use the rest break at the end of each round to help you recover. Also, you should scale back the volume of toes to bar if you anticipate having to break up the sets of 10 into more than 2-3 efforts per round – ideally the number you pick should be close to unbroken for the entire workout. Box Jumps are compulsory jump up/step down for today’s workout.