Some of you runners have been asking for WODS here is two and including todays WOD plus some!!!!  Good job today

 

http://www.youtube.com/watch?v=zBcWgXlPW_o&feature=player_embedded#!

http://www.crossfitendurance.com/blog/1/post/386

ENDURANCE WOD:

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 10-20 x 50m on 1 min

Bike (TUE): 10-15 x 1/4M on 1 min

Run (TUE): 6-12 x 200m w/ 2 min rest

Row (TUE): 6-12 x 200m w/ 2 min rest

Ruck (TUE): 6-12 x 200m @ 35# Ruck/Boots/Utes rest 2 min

Post sport and distances to comments. Maintain consistently difficult efforts across all sets.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10-20 x 50m on 1 min

Bike (WED): 10-15 x 1/4M on 1 min

Run (TUE): 6-12 x 200m w/ 2 min rest

& TODAY’s WOD

800 M Run

80 sit ups

600 M Run

60 AS

400 M RUN

40 Push Press

200 METER RUN

20 OH LUNGES

100 Meter “sprint”

10 SDLHP