Friday, 11 Sept 09

WOD
"Fight Gone Baddish"
Each exercise performed for 1 minute for 3 rounds
with 1 minute rest between rounds:
20 Wall Ball (20#/16#)
20 SDLHP (75#/55#)
20 Box Jump (20")
20 Push Press (75#/55#)
20 Shuttle Run (10 yards)
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Endurance WOD
Choose ONE sport and do the following for your distance:
SC: short course, LC: long course, U: ultra long course
90% Of Best Time for your set Distance.
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 total score and comments.

DON'T FORGET ABOUT SATURDAY'S WOD 09:00 HALSEY GYM...
BRING SPOUSES AND FRIENDS!