Saturday 10.11.06

Uncategorized

S&C

6 RFT

10 m Bear Crawl

15 Push ups

10 m Walking Lunge

15 KB Swings (1.5/1 pood)

scaling variations:

4 RFT

10 m Bear Crawl

15 Parallete Push ups

10 m Walking Lunge

15 DB Swings (25/15lbs)

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Endurance

3 + Hours after Strength & Conditioning WOD

Heavy ‘Tosh’

wearing a 20lb vest: 3x(200m, 400m, 600m)

3 rounds consisting of 200m, 400m, 600m all out efforts. Rest after efforts is the exact time it took to run that interval.

(example: 200m in 25 sec, rest 25 sec, run 400m. 400m in 45 sec, rest 45 sec, run 600m)

scaling variations:

No weight vest

Don't become food for the undead, do your sprints

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