Monday 110530 WOD

Nice video of our brother TONY BLAUER's BYOB Seminar. This is what you missed of you didn't come to BRIGA this past weekend. It was truly a life changing experience. Thanks for everything TONY. Brian from MANRAY HOTEL for their hospitality, A.I.R (Ajustadores - Surveyors) y MOTORSPORT/BIKESPORT for helping us make this possible.

WOD
For time:

50 burpees
100 push-ups
300 wall-shots

ENDURANCE TRANING
Hill Repeats

3+ horas antes o despues de to WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sport:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 1 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 4 x 1/2 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.