WOD 03/04/10

Buy in:
400m run
10 double unders x 2
10 squats x 2
20 walking lunges x 2

Skill: Pad work ('the slip' technique)

WOD 1: Mainsite
Run 1600m
Rest 3 minutes
Run 1200m
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m

Jay - 6.43/4.50/3.17/1.24

10 minute rest

WOD 2: 21-15-9 dumbell thrusters & double unders

Jay - 2.34

"LOADS OF RAIN!"