WOD
3 rounds for time:
21 Slam Ball
15 Box Jump
9 Push Up
400m Run
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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 C2, once your 2min recovery has expired, start your roll in effort for each sprint"
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