July 6, 2012

Friday’s WOD:

Skill:
Band Sprints

WOD:
For Time:
400m Run
50 Double Unders
200m Run Backward
50 Thrusters 65/45#
100m Sprint With Weight Overhead 25/15#
50 Plate Get Ups 25/15#
50m Broad Jump With Weight 25/15#
50 Football Burpees

*25 Min Cap

E-WOD:
Run:
5K For Time

Bike:
10K For Time

Swim:
1000m For Time