Aug 10, 2012

Friday’s WOD:

Skill:
Hollow Rocks

WOD:
For Max Reps
3 Rounds
1 Min Double Unders
1 Min KB Swing 55/35#
1 Min Dynamic Push Ups
1 Min Goblet Squats 55/35#
1 Min Rest

E-WOD:
Run:
For 20 mins sprint for :30 seconds at max effort, jog :30.

Bike:
For 20 mins ride at max effort for 1 minute, easy ride for 1 minute.

Swim:
For 20 mins swim for :30 seconds at max effort, swim easy for :30 seconds.