Tuesday 090414 WOD

Calentamiento:
Warm-up:
Yoga routine, 45 sec. hold on all movements.
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WOD:
3 rondas para tiempo de:
3 rounds for time of:
50 Squats
21 Pull-ups (sub-assisted rows w/TRX or Jungle Gym)
21 Ring Dips (sub-jumping ring dips or dips on paralletts)
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ENDURANCE WORKOUT
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Nadar/Swim: 500m, add weighted vest or t-shirt for drag
Bike: 3 mile Hill climb, Incline between 6-12%
Correr/Run: 1.5 mile Hill climb, Incline between 6-12%
C2: 1200m, Damper setting between 8-10