Monday 091015 WOD

7 rondas de:
7 rounds of:
21 Shoulder Press
21 Back Extensions
21 Push-ups
!
ENDURANCE TRAINING
Complete Recovery Intervals
3+ horas antes ó después de tu WOD
3+ hours after after CrossFit WOD
Elige UNO de los siguientes intervalos:
CFE choose one of the folowing all out intervals:
Swim/Nadar: 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)
Run/Correr: 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)