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Satruday, May 31 2014

Posted by Mandee on May 30, 2014   |   No Comments

Murph

 

 

WOD:

A. In 15 minutes, build up to a 1RM clean (power or squat)

B. 5 rounds for time of:

3 cleans 205/135

9 burpee pull-ups

 

CFHSV Running & Endurance WOD:

Run/Cross Training
Complete the following AFAP, while concentrating on technique and flow:
50 Running Man Jump Ropes
400m Run
12 OH Walking Lunges with 45/35lb plate
Rest 1 min
75 Running Man Jump Ropes
600m Run
16 OH Walking Lunges with 45/35lb plate
Rest 2 min
100 Running Man Jump Ropes
800m Run
24 OH Walking Lunges with 45/35lb plate
Rest 3 min
75 Running Man Jump Ropes
600m Run
16 OH Walking Lunges with 45/35lb plate
Rest 2 min
50 Running Man Jump Ropes
400m Run
12 OH Walking Lunges with 45/35lb plate
meet at CFHSV track at 8am–don’t forget to bring your jump rope and a watch!

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