Monday, 18 October 10

WOD
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
 ----rest 5 minutes then
1 mile speed test
WOD Demo with Miranda Oldroyd and Mary Lampas - video [wmv] [mov]
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Endurance WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

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