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