Run 1/4 mi
20 push-ups
20 sit-ups
20 pull-ups
20 squats
Run 1/2 mi
10 push-ups
10 sit-ups
10 pull-ups
10 squats
rest 2mins
Repeat three times
Thanks to CrossFit Alaska. If you want to know more about Elliot check out the CF Alaska web page and go to the what's hot and WOD link.
Total time = 44:06.85 with 4 minutes rest in between sets.
ReplyDeleteRd 1 =11:50.49
Rd 2 = 13:18.96
Rd 3 = 14:56.75
I was smoked at the end. I felt like I was running with concrete shoes on.