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Saturday, July 27 2013

Posted by Mandee on July 26, 2013   |   6 Comments

bo

 

 

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. 

6 responses to “Saturday, July 27 2013”

  1. Nathaniel says:

    8:25 rx

  2. GeorgeKobler says:

    13:14 scaled, with a PR in the OHS

  3. Bradley says:

    8:34 Rx

  4. Runs with Scissors says:

    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!

  5. David M. says:

    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.

  6. Adrea H. says:

    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.