July 10, 2012

Tuesday’s WOD:

Skill: Ring Dips

WOD:
2 Rounds
For Max Reps
2 Min Tire Strikes With Sledge Hammer 16/10#
2 Min Double Unders
2 Min Burpee Over Box Jumps 24/18″
2 Min Pull Ups
2 Min Rest

E-WOD:
Run:
6:00 of 100m sprints every :30. Rest 3 Minutes, then 4:00 of 100m sprints every :30, Rest 2 Minutes, then 2 minutes of 100m sprint every :30

Bike:
6:00 of 400m sprints every :30. Rest 3 Minutes, then 4:00 of 400m sprints every :30, Rest 2 Minutes, then 2 minutes of 400m sprint every :30

Swim:
6:00 of 25m every :30, rest 3 minutes, then 4:00 of 25m every :30, rest 2 minutes, then 2 minutes of 25m every :30.