Conditioning: GAME TIME! 4x 400m run intervals- Best male and female wins BWCF Shirt or Tank!!!
Person with the best consistency on pace wins (must be sub 2:45 on all runs). The way this works... entire class will start off with 400m run. Coach will put your time down when you come through the door. If any of your runs are longer than 2:45, you will cut next run to 300m. Once last person comes in, class will take 60sec rest then clock will start again. Coach will put your time down again. For the final two runs, coach will replace our highest or lowest time if the new time is further away from the other. I.e. first run is 1:30, second run is 1:35, third run is 1:33 (no time replaced), last run is 1:37. Your times on the board will be 1:30 and 1:37. Your pace differential will be 7 seconds. Your goal is to get the exact same split for all 4 runs. If anyone has a 6 second differential (as long as slowest run was faster than 2:45) they have beat you. If 7 seconds is the lowest of the day, you will win a shirt or tank. If someone else has a 7 second differential as well, tiebreaker will go to whoever had the fastest 400m!
"SuperSonic"
5-10-15 For Time (10 min cap)
Ground to Overhead (135/95)
Lateral over Bar Burpees
RX: must finish within cap
FrameWork: Reduce weight to (115/85) or (95/65)
LeanFit: Dumbbell Ground to Overhead (30/20) and Burpee over DB
