Friday 091707 WOD

Mikko Salo: The Cyborg from CrossFit Ireland on Vimeo.

REST DAY
!
Tabata 20:10x8
3+ horas antes de tu WOD
3+ Hours before CrossFit WOD
Elige UNA de las siguientes disciplinas:
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim/Nadar: 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
Run/Correr: 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 20:10x8