Monday 091221 WOD

A 60-minute long documentary movie by Heather Spencer. This film shows the incredible journey of 65 year-old Hawaii resident, Don Fallis as he participates in the 2007 Badwater Ultra Marathon. This is a 135 mile long race through Death Valley in July. Now available, a 42 min Directors Cut at www.MissionPossibleFilms.com

200M
25 Jumping Squats
400m
50 Squats
400m
25 Jumping Lunges (each leg/cada pierna)
200m
50 Squats
!
ENDURANCE TRAINING
5x intervals
3+ horas antes ó después de tu WOD
3+ Hours After CrossFit WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run/Correr: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries