18 Feb 13: CF

CF WOD:
4 Rounds For Time:
10 - Pull Ups
20 - Dips
30 - Squats
Post time to comments.

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SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills

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ENDURANCE WOD:
3+ Hours Before or After CF WOD
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (WED): Repeat 300m, recover 3:00 min, until form/pace deteriorates
Bike (TUE): Repeat 5k, recover 3:00, until form/pace deteriorates
Run (MON): Repeat 1200m, recover 3:00 min, until form/pace deteriorates
Post sport, time, and number of intervals to comments.