“Get outside”

Run to warm up and find a park bench

Using the park bench as a marker, sprint 30 sec away from the bench as fast as you can;  run back immediately @ 80% effort; immediately perform 2 sets of Tabata bench jumps (20 sec on/10 sec off x 2); then repeat the entire circuit 4 times (ie. 4 total sets of sprints and runs and 8 total sets of bench jumps)

Coach’s notes:  Tabata intervals are only 2 sets per round for this workout but total 8 sets of 20 sec of work and 10 sec of rest. Ensure hips come to full extension at top of bench.  Post to comments the total number of bench jumps multiplied by the height of the bench chosen; estimate if you do not carry a ruler normally when you run (i.e. 60 total jumps x 12 inches = 720 as score).

REMINDER:  NO CLASSES WILL BE RUNNING ON SATURDAY, MAY 2ND AND SUNDAY, MAY 3RD DUE TO THE CROSSFIT GAMES REGIONAL QUALIFIERS.