Wednesday 100707 WOD

WOD

4 rondas de:

4 rounds of:

100 jump jump revolutions

25 Squat Cleans

25 Box jumps

25 Jungle Rows

25 sit-ups

ENDURANCE TRAINING

10x Hill Repeats 5x 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: All out efforts.

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

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Rum/Correr: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20) 

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)