Monday, 17 August 09

WOD
As many rounds in 20 mins of:
400m run
4 Handstand push ups
8 Dumbbell swings (55#m/35#w)
12 Sit ups
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Feat of Strength:
Jumping Squats with 55#m/45#w
Max reps in 2 minutes
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Endurance WOD:
Choose ONE of The Following Sports:
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
Row: 8 x 250m @ 90% of best avg. Rest 1 min between intervals