Wednesday, 14 April 10

Crossfit Kids....11:00 Ranger Gym for special workout demo for MWR.

WOD
4 rounds for time of:
20 Box Jumps
20 Wall Ball shots
20 Walking Lunge (45# plate overhead)
20 Shuttle Runs (10 feet)
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Endurance WOD
Choose ONE Of The Following Sports
Swim: 20minutes total: at 85% for first 10min then pick it up to 90% on the last 10min
Bike: 90 minutes total: at 85% for first 45min then pick it up to 90% on the last 45min
Run: 40 minutes total: at 85% for first 20min then pick it up to 90% on the last 20min
Row: 15 minutes total: at 85% first 7.5min recover 1min, then 90% for second 7.5min
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Post time and comments.