Saturday, April 12 2014

WOD: A. Spend 15 minutes building up to a tough triple push jerk from the floor and working CTB pull-ups or pull-up technique B. 7 rounds for time of: 7 push jerk 155/105 or 135/95 (55 and over 95/65) 7 chest to bar pull-ups (55 and over regular pull-ups) 7 burpees CFHSV Running & Endurance WOD: Down Ladder & 1 Mile Repeat Tempo/Pace Run Training

1 Mile Run (90%)

Rest 1:30 min

800m Run (93%)

Rest 2 min

400m Run (95%)

Rest 3 min

200m Run (100%)

Rest 4 min

1 Mile Run (90%)

Try and make your last mile meet your initial 90% effort (do not sham your first effort, work hard for your percentages)

Meet at CFHSV track at 8am

PLEASE NOTE: Childcare will be held in the small gym adjacent to the childcare room today. Also, there is a big event at the Matrix this morning, so parking maybe limited. Please arrive early in case you have to park farther away that usual. Thanks!