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.
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.
