Friday 20140801

Stretch: legs and core
Warm up: 500m row, 40 abmat sit ups, 30 split jump lunges, 20 GHD sit ups, 10 broad jumps
WOD: 400m run backwards
25 in and outs*
400m run
25 Double crunch sit ups
800m run
50 Sprinter toe touches(l+r=1)
1600m run
100 Double unders**


* from a push up position, jump both feet up by hands and the back out to a push up position
(bottom of burpee)
**sub is 300 singles