Monday, 08 November 10

WOD

FOR Time: 
20 Pull Ups
20 Double Unders
10 Squat Cleans (135/95)
20 Burpees
20 Pull Ups
20 Double Unders 

15 Ground to Overhead (135/95)
20 Pull Ups

20 Burpees
20 Double Unders
10 Squat Cleans (135/95)

20 Burpees

20 Double Unders

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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

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

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