Wednesday, 21 April 10

Journal WOD
You have 6 minutes to find your (comfortable) 1 rep max of:
Back squat or Push Jerk
-then,
30 reps for time of:
Snatch Balance or Squat Clean to Push Press
-finish with 500m Row for time
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Endurance WOD
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post weights and times.