Saturday, September 10 2016

WOD: "Lift Up Autism" "LUKE" 5 minute AMRAP of: 4 power cleans 155/105 24 double unders 10 pull-ups rest 3 minutes, then: 4 minute AMRAP of: 4 front squats 155/105 10/8 barbell push-ups 24 double unders rest 3 minutes, then: 3 minute AMRAP of: 8 deadlifts 155/105 10 WBS 20/14 10'/9' What is Lift Up Autism? Click here to learn more about it and donate to a great cause! CFHSV Running & Endurance WOD:

0:00 - 1:00 Run as far as possible

1:00 - 3:00 Rest and walk back to starting line

3:00 - 4:00 Run as far as possible

4:00 - 6:00 Rest and walk back to starting line

6:00 - 7:00 Run as far as possible

7:00 - 9:00 Rest and walk back to starting line

9:00 - 9:45 Run as far as possible

9:45 - 11:45 Rest and walk back to starting line

11:45 - 12:30 Run as far as possible

12:30 - 14:30 Rest and walk back to starting line

14:30 - 15:15 Run as far as possible

15:15 - 18:00 Rest and walk back to starting line

18:00 - 19:00 Sprint 200m (down and back)

19:00 - 20:00 Sprint 100m (down)

20:00 - 21:00 Sprint 200m

21:00 - 22:00 Sprint 100m

22:00 - 23:00 Sprint 200m