WE are what we repeatedly do.

Excellence, therefore, is not an act but a habit.

-Aristotle

WOD…

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

or

Thrusters, 5 reps

15 pull-ups

15 dips

Run 400m

Post time to comments.

Endurance Workout…

HILL REPEATS

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.