July 11, 2012

Wednesday’s WOD:

“Helen”
3 Rounds For Time
400m Run
21 KB Swings 55/35#
12 Pull Ups

E-WOD:
Run:
3x400m Rest 3 Minutes, keep splits within 2-3 seconds. Then Run 3x800m keep splits within 3-5 seconds.

Bike:
3x5k Rest 5 Mins between splits.

Swim:
6x200m keeping splits within 3-5 seconds.