July 14, 2012

Saturday’s WOD:

For Time
30 Front Squats
Then 4 Rounds
100m Run 90/50#
50 Double Unders
10 Pull Ups
Then 30 Shoulder to OH 135/95#

*30 Min Cap

E-WOD Run: 200m, Rest 4 Mins, 400m, Rest 3 Mins, 600m, Rest 2 Mins, 800m Rest 1 Min, 600m, Rest 2 Mins, 400m, Rest 3 Mins, 200m…Max Effort Runs

Bike 1Mile, Rest 4 Mins, 2 Mile, Rest 2 Mins, 3 Miles, Rest 1 Min, 4 miles, rest 1 min, 3 Miles, rest 2 mins, 2 miles, rest 3 mins, 1 mile…Max Effort Spin

Swim 50m Swim, rest 4 min, 100m swim, rest 3 min, 200m swim, rest 2 min, 400m swim, rest 1 min, 800m swim, rest 1 min, 400m swim, rest 2 min, 200m swim, rest 3 min, 100m swim, rest 2 mim, 50m swim