Tuesday 090324 WOD

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THE RUSSIAN NIJA!...Es la segunda vez que posteo este video, simplemente por que es increíble!
This is the second time I post this video, simply 'cause the cat's unreal!

WOD
Rounds at 15-13-11-9-7-5-3 and 1 reps for time of:
Handstand push-ups

Ring dips
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ENDURANCE WORKOUT

All sports: 30:20 x 8 nothing else! 30 seconds on 20 seconds off. Post distances covered for each round.
Nadar/Swim: Use a pool
Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more.
Correr/Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed!