The difference between good and great

is just a little extra effort.

-Duffy Daugherty

WOD…

3 Rounds for time of:

10 Pull Ups?

10 Front Squats (165/ 115)?

10 Burpees

Post time to comments.


Endurance WOD…

6-4X INTERVALS

3+ Hours Before Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.