WEDNESDAY 110330 WOD

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Skill: The Deadlift

WOD

Mayor cantidad de rondas y reps en 15 minutos de:

As many rounds as possible in 15 minutes of:

9 Deadlifts (155lbs / 70kg) / (100lbs / 45kg)
12 Push-ups
15 Box jumps (24") / (20")

Great video of K-Starr and his mobility stuff!

ENDURANCE TRAINING

Mack’s 20:10

3+ horas antes o despues de to WOD de Fuerza y Acondicionamiento o CF

3+ Hours After CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas

Choose One Of The Following Sports

Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

Swim/Nadar: 800m

Bike: 5 miles

Run/Correr: 2 miles

C2: 3K