10/08/2009
Thursday 032
Warm-up: Hydrate and a light jog for 5 minutes before stretching out your chest and lower body.
WOD: Rest
Strength: Shoulder presses: Heaviest weight for 10 sets of 2 repetitions each 115#
Endurance: Run 4 x 800 meters, Bike 2 x 2000 meters, row 4 x 1000 meters (did 1x150m-felt sick) Rest 90 seconds between sets. All should be done at 70 - 80 % effort for that distance and the last iteration of each is an all out effort with whatever else is left in the tank.
Coach's comments: Equipment needed - Barbell, weights and somewhere to run/bike/swim or row.
3... 2... 1... Go!