Sunday 9/29/2013 WOD
Warm up
3 Sets of
5 Push ups
10 Hollow Rocks
15 Air Squats
Plank 30 secs-1 Min
Strength/Skill
EMOM 10 Mins
Odd min 20 Double unders
Even min 7 Burpees
Scale double unders with 40 Singles
Training ( Endurance)
1 Mile run
4 Min rest
1K row
3 Min rest
500 Meter ski
Ultra EVF Performance Challenge
(to be done after workout)
For time
800 Meter run
400 Meter row
200 Meter ski
2013 09 28