Monday 111010 WOD

Katie Hogan at the GAMES!

Warm-up(GYmnasticsWOD)

For TIME

10-to-1:

• Jump Rope Double Unders 
• Strict Toes to Bar 
• Pistol on each leg

WORKOUT

¨HOLLOW HELEN¨

3 Rounds for time...

400 M Run

21 KB Swings

12 Hollow rocks

ENDURANCE TRAINING

5x Intervals 

3+ Hours After CFE Strength & Conditioning WOD 

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries