Wednesday 091230 WOD

10 Burpees

20 Ball-slams

30 Mt. Climbers

40 V-ups

50 Ball-slams

50 Mt. Climbers

40 Sit-ups

30 Back Extensions

20 Ring Dips

10 Burpees

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ENDURANCE TRAINING

long intervals by time 2-4x repeats
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
Elige UNA de las siguientes disciplinas:

Choose ONE of the Following sports:
Swim: SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Run:SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals
C2: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals
Cover as much distance as possible on each interval.