Tuesday 111213 WOD

Warm-up: Coaches choice

WORKOUT:

Go ¨Fight gone bad¨style from one exercise to the other resting 1 minute between rounds.

3 rounds 

1) Wallball shots
2) Concept2 row for calories
3) Sprawl + 4 punches (Glover sprawls)
4) Plate swings
5) Box Jumps

ENDURANCE TRAINING

"TOSH"

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

3+ Hours After CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.