Wednesday, 10 November 10

WOD
Descending reps coupled with ascending reps
for time of:
10-9-8-7-6-5-4-3-2-1
Ring Dips
1-2-3-4-5-6-7-8-9-10
Jumping Squats
-rest 5 minutes
then 1 mile run for time.
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Feat of Strength:

Max Back Squat (225/135) in 2 minutes 

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Endurance WOD

Choose ONE of the Following Sports:

Swim:3×5 min, Rest 2min between intervals

Bike: 3x15min,Flat Road, Rest 5min between intervals

Run:3x10min,Flat Road Rest 4min between intervals

C2:3x6min,Rest 2:30min between intervals

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Post time and comments.