the WOD

Sunday, June 23, 2013

3x 200m :54, :1:01, :50
3x 400m ;53, 1:52
3x 800m 3:45, 4:22, 4:03

Run/Rest 1:1

5x2 Shoulder Press (115)

4x
10 Pull Ups
20 KB Swings (35)
20 Squats

Tabata Sprints (T Mill @ 10%)
1) 10 mph
2) 10 mph
3) 8 mph
4-8) 7 mph

"grace"
30 Clean & Jerks (95)

Deadlift 10x2 (205#)

10-9-8-7-6-5-4-3-2-1
Deadlift (205)
HandStand Push Ups

21 Shoulder Press @ 75 lbs

400m Run

21 Push Press @ 75 lbs

400m Run

21 Push Jerk @ 75 lbs

400 m Run

4x (13:19)
400m Run
50 Squats

Yoga/rWOD/Foam Roll