5-5-14

mailkHappy Birthday to Malik Hogan!!

(4x)
200m sled pull (45#/25#)
11 Burpee pullups
17 KB Swing (53#/35#)

COACHES CHALLENGE
– Chest to Bar Pull-ups
– Heavy KB Swing (70#/53#)

ENDURANCE WOD’s
CrossFit On Day: 4x 3 min on 2 min off – cover as much distance as possible
CrossFit Rest Day: 9 mile tempo run – 80-85% of your 2 mile TT pace from last week.

Published by Paul @ IoTA Fitness

I like exersise.

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