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Friday 8/27/10 WODs

    Capital Main WOD:

Warm up:
Row 500m or 2 minutes of Inch-worms
Samson stretches
10 Iron crosses
15 Supermans

WOD:

4 Rounds for Time:

400m Run
50 Squats

Compare to: 10/1/09

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    Capital Elite Anaerobic Endurance WOD:

3+ hours before or after Capital Main WOD
Swim: 8 x 50m
Bike: 8 x 400m
Run: 8 x 200m
C2: 8 x 250m
Rest: 3:00
No pacing; all out efforts
Rest: 5x, rest exactly 5 times longer than time it takes to complete each effort
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