November 2, 2011

Regular WOD

800 m run

2 min rest

400 m run

1 min rest

200 m run

30 sec rest

100 m run

30 sec rest

200 m run

1 min rest

400 m run

2 min rest

800 m run

 

 

Weightlifting WOD

Floor press 3 x 5

Barbell rows 3 x 5

Med ball ab wall balls x 50