June 4, 2013
1) 3 rounds not for time
30 x double unders
5 – 8 hand stand push ups
12 toes to bar
2) Pull/Burpee Ladder
Minute 1, complete 1 pull up & 1 burpee
Min 2, complete 2 pull ups & 2 burpees
Min 3, complete 3 pull ups & 3 burpees
…continue until you can no longer complete the number of pull ups & burpees within the minute. Pull ups and burpess can be partitioned.
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run – 5 x 3 minutes with 1 minute recovery. Faster than 5k pace
Tri – bike – 15 miles