April 21, 2010

Posted by on Apr 21, 2010 in WOD | 2 comments

Warm Up

Work on strength component

WOD:

3 Rounds

  • 500 meter run
  • 5 Clean and Jerks (135/95)
  • 10 KB Swings

Here’s the catch! You have to run the 500 under 2 minutes. For every 5 sec. over 2 minutes, you multiply your following reps by the number of 5 sec blocks you are over starting with x2

Example.

  • 2:04 – x2
  • 2:09 – x3

2 Comments

  1. I am not certain my ass can run today.

  2. Rest day for me!