WOD- 30 April 2011

Today's wonderful work out is either Active Rest/Technique or...
SpitFire Endurance

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

PTL WOD
3 Round
30 Push-ups
40 Sit-ups
50 Squats

The WhiteBoard was erased before I was able to get a picture, but good work on 29April2011 WOD, saw some great scores from all classes.


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