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WOD – Friday, December 3, 2010

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Dec

WOD – Friday, December 3, 2010

Warm-up:  Run 200m, 10 Squats, 10 Push-ups, 10 pull-ups, 10 sit-ups, 10 back extensions, 1 min Samson Stretch

Skill/Strength – 10 minutes to work up to a max split jerk.  Concentrate on form and work up to your max slowly.

WOD:

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Karianne Dickson: 6:08, 4:30, 2:58, 1:20 = 20:56.
Post times to comments.

*****  For those of us that need a little extra flexibility check out www.mobilitywod.blogspot.com.

Paul - @ Ten on the sand bag run

Paul - @ Ten on the sand bag run

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