WOD- 18 May 2011

Tomorrow is the SpitFire Challenge, here is a quick little WOD, 5 mins of all out power. Add in some mobility after your work out.
5 Min AMRAP
275 lb Deadlift 3 Reps
115 lb Push Press 7 Reps

SpitFire Endurance

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

All Out Efforts.

90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.

PTL WOD
100 Push-Ups
100 Sit-Ups
100 Squats
800 Meter run

Great job all on yesterday, handstand walks is something for us all to progress on.

WOD Contributed Courtesy of CrossFit Inc. and CrossFit Endurance/UnScared Inc.