Thursday 100520 WOD

2010 Crossfit Games D.C. Sectionals Highlights from Potomac Crossfit Raw on Vimeo.

WOD
7 rondas:
7 rounds:
30 Wall-shots
20 Box Jumps
10 Lateral Burpees (jump over 10 inch pvc pipe)

Crossfit Sectionals Toronto 2010 from Rosa Park on Vimeo.

ENDURANCE TRAINING
10x's Intervals 5x Rest
3+ horas después de tu WOD de Fuerza y Acondicionamiento ó CrossFit WOD
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
Elige UNA de las siguientes disciplinas: esfuerzos máximos
Choose ONE of The Following Sports: All out efforts.

Swim/Nadar: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run/Correr: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)