Monday 091129 WOD

Este video ya lo he posteado antes, pero la verdad que no está de más que lo ponga de nuevo. Damien Walters es tal vez el mejor "Free runner" del mundo. El man es el chico poster de lo que realmente es estar fit. Poder hacer lo que sea y que se vea fácil cuando lo haces. I've posted this video before, but there's nothing wrong on posting it again. Damien Walters is perhaps the best Free Runner in the world. The dude's the poster child of what being really fit is all about. Being able to do whatever and make it look easy.

Calentamiento:
Warm-up:
Mobility Drills
!
5 Rondas para tiempo de:
5 rounds for time of:
21 Sumo Deadlift High Pulls
15 Goblet Squats
9 Ring Dips
!
Después:
After:
Turkish Get-ups
Windmills
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ENDURANCE TRAINING
10x Intervals
3+ horas antes ó después de tu WOD
3+ Hours Before or After your CrossFit WOD
Elige UNA de las siguientes disciplinas: esfuerzo máximo.
Choose ONE of The Following Sports: All out efforts.
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)