Wednesday, 05 August 09

WOD
Three rounds for time:
30 Kettlebell Swings (55#m/35#w)
30 Box Jumps (2 tires if you dare!)

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Feat of Strength:
Power Clean (find your three rep max)
3-3-3-3
Focus on good form!!

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Endurance WOD:
3+ Hours /Before/After above WOD
Choose ONE of the Following Sports:
Swim: 3 x 350m/y with. 2 min recoveries. Best possble pace
Bike: 3 x 5k with 2min recoveries. Best possible pace
Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace
Row: 2 X 1200m with 2 min recoveries. Best possible pace