“Annie R U OK?”
21.15.9 reps of:
Thrusters
SDHP
Burpees
MB Cleans
Wall Balls
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 10 x 100m/y wearing baggy t-shirt, holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 5 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 3 x 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
Row: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
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Zone Link:
http://www.bruemedia.com/crossfitflood/CrossFit_Journal_21.pdf
GIVE ME JUST TWO WEEKS!!
Nutrition: Teeter-Totter Pt I, Nicole Carroll .[wmv][mov]
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