Monday 100628 WOD

Jessica Sharratt profiled for SICFIT's Road to the 2010 CrossFit Games (SICFIT.com)

30-25-20-15-10-5:

Wall shots

Box jumps

Push-press

ENDURANCE TRAINING

Tabata

3+ horas después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Chose ONE of The Following Sports:

Todas las disciplinas hacer:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim/Nadar: Use pool or open water/usa piscina o mar abierta

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 20:10x8