Monday 091123 WOD

21 Thrusters

21 Pull-ups

400m

15 Thrusters

15 Pull-ups

400m

9 Thrusters

9 Pull-ups

400m

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ENDURANCE TRAINING

Time trial & Repeats
3+ horas antes de tu WOD de Fuerza y Acondicionamiento ó tu WOD de CrossFit

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep push ups