Sept 7, 2012

Friday’s WOD:

Skill: Med Ball Clean

WOD:
For Time
21-15-9
Pull Ups
OH-Lunges 65/45#
Med Ball Cleans 20/14#

E-WOD:
Run:
3 Rounds of 1600m Run, Rest 1 Min, 1200m Run, Rest :45, 800m Run, Rest :30, 400m Run, Rest 2 Mins.

Bike:
3 Rounds of 5 Mile Ride, Rest 1 Min, 4 Mile Ride, Rest :45, 3 Mile Ride, Rest :30, 2 Mile Ride, Rest 2 Mins.

Swim:
3 Rounds of 1000m Swim, Rest 1 Min, 800m Swim, Rest :45, 600m Swim, Rest :30, 300m Swim, Rest 2 mins.