Tuesday, July 26, 2011

Cash-in:
30 rep each of:
Sidelying external rotation rotator cuff exercise (each side)
W's
V's

WOD
Run 400m
30 Wallballs
20 V sit-ups
10 Burpee Broad Jumps
20 V sit-ups
30 Wallballs
Run 400m

Endurance WOD (optional/independent)
Please allow 3+ hours rest between main wod and endurance wod
Swim: 3-5 x 400m on 7:00 or less, hold within 3-5 seconds
Bike: 2-5 x 5k, spin/rest 5:00
Run: 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets
C2 Row: 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets