Warm Ups Warm UP: 800 meters at 60% Then regular Warm up (not including 200m WE) Day 1 SWOD: 5 x 5 Deadlifts 10 x 200’s rest 2:00 (get HR to 90% of MHR) Day 2 SWOD: 5 x 5 Strict Press For Time: 21 – Shoulder Press (95/75) Run 400m 21 – Push Press (95/75) Run 400m 21 – Push Jerk (95/75) Run 400m Day 3 SWOD: 5 x 5 Front Squat 1 mile Time Trial Day 4 SWOD: 5 x Max rep strict Pullups 1min rest 50 M of each: High Knees, Butt Kicks, Caraoca, Side Shuffle (Each direction) WOD: Rowing :90 on :90 off x 10 rounds]]>
CrossFit Endurance Team WOD
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