Friday 100219 WOD

WOD
5 rondas de:
5 rounds of:
40 secs work/20 secs rest

1. Bear Crawl/Crab walk
2. Stationary Sprints
3. KB Suit case Squats
4. Reverse Burpee
5. Medball twist

ENDURANCE TRAINING

30:30x10
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE Of the Following Sports:
30:30 x 10 rounds, 30 seconds on 30 seconds off, all out effort!
Swim/Nadar: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run/Correr: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:30x10