12/15/2011

Warm Up:

5-7 minute run

Xfit WOD:

Run for 5 minutes at 5K pace
Rest 1 minute
Run for 4 minutes at 5K pace holding 8lb DB’s
Rest 1 minute
Run for 3 minutes at 5K pace holding 10lb DB’s
Rest 1 minute
Run for 2 minutes at 5K pace holding 12lb DB’s
Rest 1 minute
Run for 1 minute at 5K pace holding 25lb plate
Once the minute is up, drop the weight and run as fast as you can for 1 minute.

Post total time to complete to comments.