Friday, April 24, 2009

Friday 090424 WOD

WOD:
Para tiempo:
For Time:
80 Squats 40 KB Swings 20 Pushups
40 Squats 20 KB Swings 10 Pushups
20 Squats 10 KB Swings 5 Pushups
40 Squats 20 KB Swings 10 Pushups
80 Squats 40 KB Swings 20 Pushups
!
ENDURANCE TRAINING
10x sprints
3+ Hours Before CrossFit Main Site WOD
Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES
Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.
Run: 10 x 100m all out sprints with 2 min recoveries…. NO PENALTIES.
C2: 10 x 125m all out Sprints w/ 2 min recoveries... NO PENALTIES.