ROPE & RUN interval training. Meet in the '62 Room to stretch and then up to the 4th floor basketball courts for the WOD.
12 rounds for time:
20 double unders or 80 single unders - keep the intensity up!
75 meter sprint (entire LONGWISE length of the 4th floor b-ball gym, you cut across several B-ball courts, not just the length of 1)
Rest & repeat
NOTE 1: Rest 2x time needed for work (i.e. if it takes you 30 seconds for Round 1, rest 60 seconds prior to starting Round 2).
NOTE 2: If doing with a group, it's best to rest 60 seconds between rounds - keeps timing easier.
NOTE 3: Sprint carrying your jump rope so you can maximize efficiency of the work/rest intervals.
Post time to comments.