Wednesday, 03 Feb 10

"GI JANE"
100 Burpee Pull-ups

~~This is a specially selected WOD for our friend Natalie Hoff. Today is her last day at Crossfit Kanto Plain. We wish her and her family much luck in San Diego. She will be dearly missed.~~

-----
Endurance WOD
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
Row: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
-----
Post time and comments.