Bolt

Pre:
3x3 Endurance WOD running drills
8x1 Pull-ups with slow negative and 10 secs rest each rep
1x4 Rolling pistols each leg
1x10 Walking lunges

WOD:
10 rounds, each for TIME:
100m sprint w/ breath hold (increases intra-abdominal pressure/ trunk stability)
90 secs rest

Times:
14.95s
14.65s
13.64s
13.95s
14.01s
14.16s
14.61s
14.84s
14.02s
13.65s

ave. km pace = 2.22min         (ave. km pace over 5km last fri was 4.57min)


Breath hold worked well but only managed until 3rd round, after that each round had 1 inhale top up as the air was leaking out slowly. Times are rough (up or down) because there are some difficulties with timing yourself on a phone at full tilt.