Wednesday 091111 WOD

9 Russian KB Swings
6 American KB Swings
3 S.D.H.P.
x times/veces
after/después 400m


3 RONDAS/ROUNDS
!

Puedes encontrar al CrossFitter? Adam Edison de Rare CrossFit en el Holiday Lakes 50k+. Total de millas corridas en preparación para este evento: 7 millas. Y eso es desde solo 3 meses antes. Viva La CrossFit. Can you spot the CrossFitter? Adam Edison from Rare CrossFit at the Holiday Lakes 50k+. Total milage ran in training for this event. 7 miles, and that has been since October 2008.. Viva La CrossFit.

ENDURANCE TRAINING
Intervals 5x TT
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:
Swim/Nadar, Bike, Run/Correr, C2
Cubrir la mayor cantidad de distancia posible en cada uno de los intervalos.
Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT