Saturday, May 17 2014

WOD: #1. In 3 minutes row 250m and then perform max reps of shoulder to overhead 95/65 rest 3 minutes #2. In 3 minutes row 250m then perform max reps pull-ups rest 3 minutes #3. In 3 minutes row 250m then perform max reps WBS 20/14 10'/9' rest 3 minutes #4. In 3 minutes row 250m then perform max reps should to overhead 95/65 rest 3 minutes #5. In 3 minutes row 250m then perform max reps pull-ups rest 3 minutes #6. In 3 minutes row 250m then perform max reps WBS 20/14 10'/9' SCORE = combined total reps accumulated after rows CFHSV Running & Endurance WOD:

Decreasing Distance Speed Efforts:

1.5 mile run full out

Rest 5 min (this will be active recovery constantly walking until next effort)

-1 mile run full out

Rest 4 min (this will be active recovery constantly walking until next effort)

-1/2 mile run full out

meet at CFHSV track at 8am