Wednesday 090909 WOD

"Team Workout"

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3 rondas de:

3 rounds of:

Run/Correr 200m

Wallball shots

Push-Press

Burpees

*3 personas entrenan en cada uno de las tres estaciones mientras el cuarto corre. Al regresar este se rotan las estaciones. Al terminar de correr todos, toman 1 minuto de descanso.

*3 persons train at each of the three stations while the forth runs. They rotate when the runner returns. When all four members finish running, they take a 1 minute rest.

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ENDURANCE TRAINING

Macks 20:10
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:
Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.
Swim/Nadar: 800m
Bike: 5 miles
Run/Correr: 2 miles
C2: 3K