Click here for episode 2 of the CFA podcast on iTunes. Expect a new one each Wednesday.

No Yoga for Athletes tonight.

5 rounds for time
2 x muscle ups (sub is 6 pull ups)
15 x kettlebell swings (24/16kg)
run 200m

Endurance WOD:
(Complete 3 hours before or after Performance WOD)

Run – OFF
Tri – Swim – 4 x 300m with 2 minute rest