Mid Week 4

Wednesday, June 22, 2011

WOD

Strength:

DE: Box Squats

5-10 minutes rest

CrossFit:

As many rounds as possible in 20:00 of:

9 Pull ups

12 Push Press 95/65

50m Farmer’s Walk 1.5/1.0 pood

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Endurance:

3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 2 – 4 x 400 m/y TT, rest 3:00

Bike (SS Tue, 3S Wed): 3 – 6 x 4:00, spin/rest 4:00 hold avg. watts/distance of last week’s 4:00 TTs or better

Run (SS Tue, 3S Tue): 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds

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Posted by: Darin Deaton