July 16, 2012

Monday’s WOD:

Strength:
In 15 Minutes Work Up to 1RM Hang Power Clean

WOD:
“Fran”
21-15-9
Thrusters 95/65#
Pull Ups

*6 Minute Time Cap

E-WOD:
Run: 400m Time Trial, rest 5:00, then perform 4 x 400m @ 75% of Time Trial pace with 1:00 rest between

Bike: 1 Mile Time Trial, rest 5:00, then perform 4 x 1 Mile @ 75% of Time Trial pace with 1:00 rest between

Swim: 50m Time Trial, rest 5:00, then perform 8 x 50m @ 75% of Time Trial pace with 0:30 rest between