The WOD - WED, 06MAY09

Push Jerk / Split Jerk
1 x 1 x 1 x 1 x 1 x 1 x 1

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Heather getting a piece of 'Grace'

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CrossFit Endurance WOD for 7 May 09 Choose one:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike: OUT OF THE SADDLE THE ENTIRE TIME ,Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10x8

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

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