9/14/13 Saturday

Performance

4 x 25 sec Airdyne near ALL OUT (i.e. 97%), 3:30 min b.t

+

8 min rest

+

4 x 250m Row @ 95-97%, rest 4:30 min b.t

+

8 min

+

5 sets @ 85-90% effort:

:30 sec empty sled push

:30 sec box Jumps – 20” step down

:30 sec Farmers walk (heavy but sustainable for each of the 30 sec intervals)

:90 sec rest

 

Competition

Wod will be posted at gym