Monday 091005 WOD

Mike Burke does Fran with 50lbs vest from Hybrid Athletics on Vimeo.

Mike Burke de CrossFit Strongman hace un Fran con un chaleco de 50lbs.

"Kelly"
Cinco rondas para tiempo de:
Five rounds for time of:
Run/Correr 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
!
ENDURANCE TRAINING
5-30 sec
3 + horas ante ó después de tu WOD
3 + Hours before or after CrossFit WOD
Elige UNA de las siguientes disciplinas
Choose ONE of the following sports
Swim/Nadar, Bike, Run/Correr, C2
3 Rondas de:
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off