Pre WOD for Quality: 30 Strict Pullups and 30Â Box Jumps. Alternate the movements and do the same number of box jumps as pullups. Complete in as few sets as possible.
3 x 100m Sprints with 90 seconds rest
3 x 100yd Shuttle Sprints (25yd lengths) with 90 seconds rest
3 x 50yd Bunny Hops with 90 seconds rest
Score is total time, subtract 12 minutes (rest) from time.
attempt to land your foot flat or on the balls like this
start to relearn running and avoid the heal strike which causes myocardial infarction (not really)