BCBD EVENT 4 SPRINT AND 5 "PANTALOONS"
WORK WITH A PARTNER FOR BOTH OF THESE WODS
WARM UP
SPRINT WARM UP ABCS PLEASE!
400 METER RUN AT 70-80%
SOME 20 METER STARTS TO WARM UP - 60, 70, 80, 90%
BATON HAND OFF PRACTICE: X 4 SETS - JUST DO 20 METER JOG LEADING UP TO THE HANDOFF AND 20 METER BEFORE THE HANDOFF
3 SETS OF THE FULL RUN 80, 90, 100%
EVENT 4 IN BACK ALLEY
IF YOU CAN'T RUN, PLEASE ROW 500 METERS FOR TIME. COACHES, MAKE SURE YOU SET UP A CONE.
EVENT 5 PANTALOONS
500 METER ROW
45 DEADLIFTS 65/95 LBS
45 SHOULDER TO OVERHEAD 65/95 LBS
60 ' BODYWEIGHT WALKING LUNGE
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