WOD- 8 May 2011

Straight from the hopper into our gym we have this little treat.
3 Rounds for Time
5 Rope Climbs, 15' Rope
21 Ring Dips
50 Squats

To make a team event break up into 4 teams, each person must complete prescribed reps of exercise before group can move on to next exercise.

SpitFire Endurance

Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

PTL WOD
Burpees
Push-Ups
50-40-30-20-10 Rep's

Due to dust no scores were recorded for Griff, another day and we will take on that hero WOD.

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