Wednesday 090513 WOD

3 Rondas de:
3 rounds of:
25 Box Jumps
25 Lunge steps
25 Push-press
25 Sit-ups
25 S.D.H.P.
!
ENDURANCE WORKOUT
1min Ladder
3 + horas antes de tu WOD
3+ Hours before CrossFit WOD
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.