Saturday, 8 March 2014

Gymnastics session: For QUALITY
Complete 3 rounds:-
1 min Handstand Hold
1 min Hollow body hold
1 min Ring Rows
* rest about 2 min between efforts.

TEAM WOD: For TIME
Teams of 3, 20 min AMRAP
Counter: 12 Push Press 115/75#
AMRAP: Box jumps, 24/20″ box
Toes-to-bar
Post rounds to comments.

ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1600m @ 85% race pace
Bike (SUN): 20M @ 85% race pace
Run (SUN): 10M @ 85% race pace
Row (SUN): 10k @ 85% race pace
Ruck (SUN): 12M @ 85% required pace, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SAT or LI): 1200m TT
Bike (SUN): 15M @ 85% 12M TT pace
Run (OFF): OFF
Post sport and time to comments.