The WOD - THUR, 07MAY09

Badger
3 rounds for time of:

Squat clean, 95#, 30 reps

Pull ups, 30 reps

Run, 800M

Post time to comments.

Angela chasing 800m sprints

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CrossFit Endurance WOD for 8 May 09 Choose one:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

FOUL if you slow more than indicated.
FOUL: 3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.

Contact REF-CP coach Dan Richardson by email or 850-384-0535 for times and locations.