its not the distance, its how fast youre moving when you get there.

Wod by CFFB

Strength

Front Squat 5rm: 185
Bench Press 5rm: 185
Rings dips: 3 x 12 (12;12;6,2,2,2)

Then

2x 20m sprints (3.42;3.64)
30 sec rest
4x 30m sprints (4.74; 4.87; 4.80; 4.71)
30 secs rest

10x 10m flying starts

1.31; 1.31; 1.46; 1.28; 1.31; 1.37; 1.31; 1.18; 1.09; 1.22

Back very tight during the lifts, feel I could have set the bar a little higher on a fresher day. I felt my form start to open up on the sprints, this was good practice for me.

diet: paleo + limited dairy.