WOD 2-25-10: RE-UP

2 hrs total

w/u: 20 min. ez spin
WOD:
10 x 1 VO2 max climbing intervals (5 standing, 5 seated)
-recovery was high cadence pedaling on descent between repeats
then on flats:
8 x (:20 standing in drops/attack position @ cusp of LT, :10 seated high cadence spin)
then:
6 rounds of:
1 minute jump-rope alternating basic hop, alternating skip, high knee, double unders)
10 pull-ups (varied grips each round)
20 push-ups
then:
5 x (:20 standing, :10 seated)
then:
6 rounds of
10 dips
10 low rows on parallel bars (knees bent, core and entire body fully engaged, alternating grips each round)
then:
10 rounds of:
(:20 standing, :10 seated)
then:
to HQ

Recovery nutrition round one: rice pudding, glass of milk.

Drill it. For the rice pudding if nothing else.

RIP CR Johnson.

LIfe is short. Live it.

www.andrewvontz.com
www.drillit.tv
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