WOD
5 Rounds for Time:
200m Run (100 backwards/100 forward)
10 Push Ups
10 Sit Ups
10 Medball Cleans (Air squat for beginners)
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Feat of Strength:
Practice Double Unders...how many with out a miss?
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Endurance WOD
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance (short course, long course, ultra)
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
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Post times, reps and comments.
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