The WOD - FRI, 08MAY09

7 rounds of:

Manmaker push ups, 30/20#, 10 reps

Box jumps, 10 reps

SDHP, 95/55# 10 reps

Post time to comments.

Joe Kennedy Fighting the Good Fight!

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CrossFit Endurance WOD for 9 May 09 Choose one:

Choose ONE Of the Following Sports.

Swim: 1000m/y total at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total at 85% for first 5k then pick it up to 95% on the last 5k

C2: 2 x 1500m, go 85% first 1500m recover 2min, then 95% for second 1500m

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

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