Wednesday, 3 Mar 10

HAPPY BIRTHDAY Tanya!

34-24-14-4 reps for time of,
Push-ups
Single Arm DB Swings
Weighted Box Steps
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.
Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.
Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints
Row: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"
"Bike and Row, once your 3min recovery has expired, start your roll in effort for each sprint"
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Post time and comments.