July 9, 2012

Monday’s WOD:

Strength:
With a time limit of 15 Minutes work to a 5 Rep Max Front Squat

WOD:
3 Rounds For Time
3 Three-Position Power Cleans 95/65#
6 Handstand Push Ups
9 Toes To Bar
200m Run

E-WOD
Run:
For 20 Mins Run 1 Min at 90% effort and 1 Min at 50% Effort

Bike:
10 Mile Time Trial @ Max Effort

Swim:
500m Time Trial  @ Max Effort