4x 200m Sprints
4x 100m Sprints
Great quote from this post on Mark Sisson's Blog. It's about how everyone should be able to save his or her own life.
Every man should be able to save his own life. He should be able to swim far enough, run fast and long enough to save his life in case of emergency and necessity. He also should be able to chin himself a reasonable number of times, as well as to dip a number of times, and he should be able to jump a reasonable height and distance. (Liederman, Endurance)
So, as you can see. We should all probably sprint more often.
Thanks to Chad and Lindsey from NextGen CrossFit for dropping by for a visit. Chad beasted the workout.