19 May 2013

Monday, 20 May 2013

Great to see everyone out at the pool...make sure to post your  score in the comments section.

Warm-up for the entire week is:

4 Rounds of:
     - 5 pullups
     - 10 pushups
     - 15 Squats

Complete this at a leisurely but brisk pace.

8 Rounds for Total Time (including rest)
      - Run 400m
      - Rest 90 seconds

The 400m runs should be as fast as possible, near a full sprint.

If you are doing this WOD at the BPC gym, 400m is from the edge of the back parking lot, all the way down to the other end and around 3 full parking rows returning to where you started.

Post splits and total time to comments.