7/30/10
SWOD/OLY
C&J
10×1
WOD
“Fight Gone Bad”
KB-SDLHP
Rope Hip Toss
Row (cals)
Wreckin Rope (alt hand)
1 min on of each then 1 min rest 4 rounds
Total reps
rope hip toss Chris hard @ work!
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!
Swim: Use pool or open water
Bike: 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 30:20×8
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