March 19, 2013
1) 3 rounds not for time:
10 x ring/bar rows
nose & toes to wall hold (20sec)
2) 10 min Pull Up/Shoulder to Overhead
Complete 3 Pull Ups & 3 Shoulder to Overhead (135/95lb), 6 PU & 6 STO, 9 PU & 9 STO, 12 PU & 12 STO….continue increasing each round by 3 for 10 minutes.
Endurance WOD:
Perform Strength and Performance WOD
3+ Hours Before or After Performance WOD
Run: For 20 minutes – 60 sec on (Fast as possible) and 60 sec off (Goal is to maintain same distances for each)
Tri: Bike 3 x 3 miles, rest (spin for 2 minutes between intervals)