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
05-27-2011
WOD
Run 1000m
20 Hand stand push-ups
Row 1000m
Post times
PLT WOD
4 Rounds of
50 Push-up
50 Situps
50 4ct Flutterkickes
Spit Fire Endurance
Rest Day
Run 1000m
20 Hand stand push-ups
Row 1000m
Post times
PLT WOD
4 Rounds of
50 Push-up
50 Situps
50 4ct Flutterkickes
Spit Fire Endurance
Rest Day
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