Tuesday 100126 WOD

Crossfit's King Kong workout by Josh Everett: 1x 455lb Deadlift 2x Muscle Ups 3x 250lb Squat Clean 4x Hand Stand Push Up x3 for time http://crossfit.com/

WOD

"MICHAEL"
3 rondas:
3 rounds:
800m
50 back extensions
50 sit ups
!
ENDURANCE TRAINING
the 30's
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following sports:
Swim, Bike Run, C2
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!