Monday 090622 WOD

PRISON WORKOUT 12, 10, 8, 6...2 AS FAST AS POSSIBLE
1) Dive bombers: Stability: Down Dog Push-ups; Strength: Hindu Push-ups; Power: Dive Bombers
2) Chin Ups: Stability: 60 Degree; Strength: 90 Degree or Jump Chins; Power: Chin ups
3) DB Squats #50-#30
4) DB Deadlift #50-#30
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ENDURANCE TRAINING
10x Repeats
3+ horas antes ó después de tu WOD
3+ Hours before or after CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of The Following Sports: All out efforts.
Nadar/Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Corre/Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)