RODs WOD 17/1/12

"We acquire the strength we have overcome." Ralph Waldo Emerson 

High intensity interval training today (HIIT)


Find your particular 'comfort zone' whilst walking, jogging and running, the sprint section takes you beyond this zone for the given period of time.


20 minute warm up within your comfort zone (CZ)

10 second sprint
10 second CZ
10 second sprint
20 second CZ
10 second sprint
30 second CZ
10 second sprint
20 second CZ
10 second sprint
10 second CZ

Repeat this section 3 times

10 minute jog as above