“Those who say can’t, won’t.”
If you think you can or you think you can’t,
you are RIGHT!
you try to get as many reps as you can until your partner
is done with their run…what is taking so long!?!;-)
WOD…
21-15-9 reps of:
Thrusters
Pull-ups
Post time and weight to comments.
(Compare Aug. 3rd & Oct. 16th)
Endurance Workout…
3+ Hours After Mission CrossFit WOD or CrossFit Main Site WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
Happy Birthday Paula!!!
