Tuesday 091222 WOD

4 Rondas de:
4 rounds of:
12 Thrusters
15 Knees 2 Elbows
18 KB Swings
21 Ab-mat sit-ups
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ENDURANCE TRAINING
1 minute ladder
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.