Sept 28, 2012

Friday’s WOD:

Skill: Handstand Push Ups

WOD:
11 Min AMRAP
4 HSPU
6 KB Swings 55/35#
8 Burpees

E-WOD:
Run:
4x200m Run. Rest 1 Min In between. 6x100m Run. Rest :45 seconds in between. 8x50m Run. Rest :30 seconds in between.

Bike:
4×2 Mile Ride. Rest 1 Min in between. 6×1 Mile Ride. Rest :45 seconds in between. 8x800m Ride. Rest :30 seconds in between.

Swim:
4x100m Swim. Rest 1 Min in between. 6x50m swim. Rest :45 seconds in between. 8x25m swim. Rest :30 seconds in between.