03-02-11

endurance wod:

12 rounds 1:00 min on 30 sec off

swim, bike, run, c2 rower

hold maximum distance possible during each working minute

then

5 rounds for time:

15 power cleans 135 lb

15 dips

15 (each arm) one arm shoulder press 1 pood kb

20 v-ups (pass workout ball in between hands and legs each rep)