WOD 7-10-09

2.5 hrs total
Am:
1.5 hrs circuit training

10-1 pushup/pullup
Hip flexor over/under rope hurdler plyo/sumo lateral squat x 40 reps (10 each movement/side)

Then Alternate:
1
TRX core A and B x 20 reps per ex/side
W/
2
50 lb sandbag drag rows w/32-foot rope
20 towel pullups

Then:
Med ball circuit w/25 lb med ball, 3 movements x 5 reps per ex/side

Pm:
1 hr
Riding (fire up all energy systems for saturday's group ride)

Ez spin 20 min
3 x 3 min. Climbs at LT
-seated high rpm
-seated low rpm
-standing high rpm
Ez spin to HQ