Sprinting and CF

Early sprints with Drew today, then a CF WOD in the PM.

AM Sprinting

Warmed up with air squats and walking lunges

WOD: Sprints
10 x 20yds @ :20 RI
Rest 1:00
8 x 30yds @ :30 RI
Rest 1:15
6 x 40 @ :40 RI
Rest 1:30
4 x 50 @ :50 RI

Cash out: Iguana stretch x 3

PM Crossfit

Buy-in: Burgener Warmup
Bench press 5 x 45#; 5 x 65#

WOD: "Lynne"
5 rounds
Max reps BW bench press (scaled to 85#)
Max reps Pullups (deadhang)
No time component

Rd 1 - 7 BP/9 PU
Rd 2 - 7 BP/9 PU
Rd 3 - 7 BP/7 PU
Rd 4 - 6 BP/6 PU
Rd 5 - 6 BP/5 PU

Total - 33 BP/36 PU

Cash out: 10:00 rowing (2206m)