05.20.2011 – CrossFit Silverback

3 Responses

  1. Dick D

    SWOD/Conditioning Rest Day

    Dreadmill/Endurance WOD:

    Knead the Dough: 1 mile easy

    800m Ladder:

    800m @ 12 KPH
    Rest same time as interval
    800m @ 13 KPH
    Rest same
    800m @ 14 KPH
    Rest Double time as interval
    repeat

    1 mile cool down

    Would like to practice One Arm DB snatch in the morning before work.

  2. Dick D

    Ok, did the world really end while I was gone and all you guys are now in the Promiseland? Did I get left behind?….

    Hello? Hello? Hello?…Is there anybody in there?

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