July 7, 2012

Hero WOD: “McGhee”
30 Min AMRAP
5 Deadlift 275/185#
13 Push Ups
9 Box Jumps 24/18″

E-WOD: * Rest for the amount of time it takes to complete each split for each sport.

Run: 3x 100m – 200m – 400m

Bike: 3x 1/4Mile – 1/2 Mile – 1 Mile

Swim: 3x 25m – 50m – 100m