May-28-2011

WOD
Run 1000m
30 Hand Stand push-ups
Run 1000m

PLT WOD
4 Rounds of
400m-Run
50 Squats

Spit Fire Endurance
Choose on of the following

Swim 10x100 15 second recovery
Bike 4x1 Hill Repeats
Run 4 1/2 mile Hill Repeats at 7% grade