Wednesday 090617 WOD

"FILTHY FIFTY WITH A TWIST"
Para tiempo:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Mountain Climbers
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Ball Slams
50 "Atomic Push-ups" w/TRX
50 Double unders/Tuck Jumps
!
ENDURANCE TRAINING
1:1 pacing
3+horas antes ó después de tu WOD
3 + Hours before or after CrossFit WOD
Elige UNA de las siguientes disciplinas:
Choose ONE Of the following Sports then do:
Nadar/Swim, Bike, Correr/Run, C2
3 rondas de:
3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off
Manten las distancias lo más constantes posibles, en las corridas, ida y vuelta. C2 y natación, mide en metros.
Hold distances as consistant as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 1 min of max rep push ups