WOD:
A. Spend 10 minutes working on OHS techniques and build up to a tough double
B. Complete the following for time of:
500m row
10 OHS 75/55
400m run
10 OHS 75/55
250m row
15 OHS 75/55
200m run
15 OHS 75/55
CFHSV Running & Endurance WOD:
run 1 mile
rest 3 minutes
run 3 miles
rest 5 minutes
run 1 mile
Athletes will meet at the 1 mile marker on the Cross Country Course at 8am. Please note this is not the 1 mile turn around or the 2 mile turnaround signs.
8:25 rx
13:14 scaled, with a PR in the OHS
8:34 Rx
CFHSVe was beastly today!
1mi warm up
1mi run
3min rest
3mi run
5min rest
1 mi run
I don’t have my split times, but total running time (warm-up to last mile) was 1hr 19min. Not bad for 6 miles, in my opinion!
Thanks for the awesome coaching, Aaron! I am seeing major improvement in my running form and times! And thanks to all the CFHSVe crew for the neverending encouragement!
Yeah great endurance WOD today. Found out that my current shoes are no good for anything past 3 miles. Just picked up some nice ones that should correct my terrible inversion issue.
Way to go Bo! Box jumps scare me ever since I injured my knee on one. Maybe one day I’ll work up the courage again.