Friday 100723 WOD

Oyden, Coach Glassman, Ory & Lisa Lugo

WOD

4 rounds for time/4 rondas para tiempo
20yds shuffle+20yds side shuffle
10 pullups
20yds shuffle+20yds side shuffle
15 pushups
20yds...
20 situps
20yds...
25 squats

ENDURANCE TRAINING 

6x3min alt rest

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit   WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of The Following Sports:

Swim/Nadar, Bike, Run/Correr, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.