July 27, 2012

Friday’s WOD:

Skill:
Headstands/Handstands

WOD:
5-4-3-2-1 Front Squats 185/125#
10-20-30-40-50 Double Unders
50m, 100m, 150m, 200m, 400m Run

20 Minute Cap

E-WOD:
Tabata for all sports for max distance. Tabata consists of 8 rounds of 20 seconds of work and 10 seconds of rest.

Run:
8x 20:10

Bike
8×20:10

Swim:
8×20:10