Oct 1, 2012

Monday’s WOD:

COACH ALEX’S B-DAY WOD!

12 Minute AMRAP
10 Plate Burpee Box Jumps 25/15#
1 Full Gasser W/Plate 25/15#

Rest 5 Mins then complete the following for time:

1,990 Pounds From Ground To OH
*The heavier the weight, the less reps it will take to get 1,990 pounds.

Then

10 Rounds of:
10 Double Unders
1 Bar Muscle Up

E-WOD:
Run:
4x800m Run. Rest 3 Minutes in between each run. Keep times within 3-5 seconds.

Bike:
4x1600m Ride. Rest 3 Minutes in between each ride. Keep times within 3-5 seconds.

Swim:
4x200m Swim. Rest 3 Minutes in between each swim. Keep times within 3-5 seconds.