Friday, November 9, 2012

Warm up: 250m row 2 rounds 100m run 6 ring rows 6 plyo squats to WB WOD: With a continuously running clock complete 6 rounds of the following for time with a 2 minute rest between each round: 10 CTB pull ups 10 WBS 20/14 10 hip extensions 200m run Powerlifting: A. high bar back squat: 1x3 @65%, 1x3 @75%, 1 x max reps @80%, rest 3minutes B. weighted pull ups: 3 x failure - 1 reps @65%, rest 3minutes C1. 3x10 glute ham raises, rest 30seconds C2. 3x25 butterfly sit-ups, rest 30seconds GOOD LUCK to the CFHSV Ragnar Race TEAM!!! Our team of 12 athletes will be running 196 miles from Chattanooga to Nashville. Good luck Aaron Penton, Scott Woolfolk, Scott Rauer, Brady Wakefield, Ryan Penton, Skyler Courtney, Misty Capps, Tracey Rauer, Lesha Springs, Carson Wakefield, Casey Baird, and Meag Cochran!!