Monday 090406 WOD

Con mancuernas de #45/#35 completar 3 rondas de:
With 45#/35# dumbbells complete 3 rounds for time of:
21 Deadlifts
15 Squat Cleans
9 Push Jerks
!
ENDURANCE WORKOUT
30:20x8
3 + horas antes ó después del WOD
3+ Hours before or after CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas:
Chose ONE of The Following Sports:
All sports do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
Nadar/Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Correr/Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20x8