19 Feb 2011

Good mornings 5x 5reps (95lbs)

Rest five min

3 rounds

Bear complex (115lbs)(power clean, push press,back squat,push press x 7)
21 pull ups
Completed in 13:15

Rest 4 plus hours
Run 30 seconds rest 60 seconds x 10 rounds
Use treadmill @ 12 degree elevation @ 30 seconds slower than your 5k pace

WODs from CF Endurance