Saturday, November 1 2014

photo courtesy of Tina Lohr WOD: Two WODS, each for time of: Begin at the 0:00 minute mark: 21-15-9 reps each for time of: Deadlifts 205/140 RX+ 225/155 (55 and over 185/125) Pull-ups RX+ chest to bar Box Jumps or Step Ups 24"/20" RX+ 30"/24" jumps only adjust weights Begin at the 15:00 minute mark: 10-8-6-4-2 reps of: Thrusters 95/65 RX+ 115/80 (55 and over 75/55) Over the bar/lateral burpees Score is both times listed individually. CFHSV Running & Endurance WOD:****Run Training

5km Time Trial to Compare to Season Start Baseline

meet at the Johnson Road Walk/Run Paved Trail at 8am.

From CFHSV, turn right onto Leeman Ferry. Turn right on Johnson Road, and the trail will be on your left just up the street.