Sunday- September 23, 2012

warm up

100m run

:45 rest

6x

*stretch, squat, inch worm, push up, lunge between rounds

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EXTRA CREDIT

Strongman

Zercher Deadlift

5 sets to find top weight

Endurance

400m run

1:30 rest

4x

Row

550m row

1:30 rest

3x

Airdyne

30 second sprint

1 minute rest

8x

*for max calories

Swim

100m swim

3 minutes rest

6x

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WOD

70 Burpees

60 Sit-ups

50 Kettlebell swings, 1.5 poods

40 Pull-ups

30 Handstand push-ups

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