Thursday - 6/3/10

"Agility/Row"
10 x T-drill 20 yards
10 x T-Drill 10 yards
10 x forward shuttle run

100 meter row
200 meter row
300 meter row
400 meter row
500 meter row

No Gym WOD:
Same agility drills

Then do:
Same distance with sprints

Notes:
The T-drill is done by setting up a cone/marker 20 (and then 10) yards in front of the start, one 20 yards to the left of that cone, and to the right.  You sprint to the middle cone, shuffle to a side cone, shuffle across to the other side cone, shuffle back to the muddle, and back peddle to the start, as fast as you can.

The forward shuttle run is done by setting up a cone 5 meters from the start, and 10 meters from the start, all in a straight line.  Sprint to the first one, back peddle to the start, sprint to the far one as fast as you can.