#### Tuesday, August 13 2013

Posted by *Mandee* on August 12, 2013 | 16 Comments

**WOD:**

In 2 minutes sprint 200m then max reps KBS 32/24kg

rest 2 minutes

In 2 minutes sprint 200m then max reps military sit-ups ab-mat unanchored

rest 2 minutes

In 3 minutes sprint 400m then max reps KBS 24/16kg

rest 3 minutes

In 3 minutes sprint 400m then max reps military sit-ups ab-mat unanchored

rest 3 minutes

In 2 minutes sprint 200m then max reps military sit-ups ab-mat unanchored

rest 2 minutes

In 3 minutes sprint 400m then max reps KBS 24/16kg

rest 3 minutes

In 2 minutes sprint 200m then max reps KBS 32/24kg

rest 2 minutes

SCORE = Total reps of KBS and sit-ups

**CFHSV Running & Endurance WOD:**

“Bobby” Hill Repeats

1 x 400m long, rest 3 minutes then,

6 x 125yd with 5 burpees at the top

walk down to start for recovery then immediately, go again!

* meet at Randolph track at 7pm*

What is this programming? Why do you hate us so much Dennis?

Michael Scott Little Jr.!!!!!!!! 🙂 get your butt to a 6:15. And bring me some popcorn. Duh

**UPDATE to CFHSV-e WOD**

Apparently the misfits want cheese with their whine…

Since we did hills last week, tonight we will be doing the following:

Every 90 seconds sprint 100m

Repeat for a total of 8 rounds

Rest 3 minutes then,

8 Rounds of

50m Sprints

EMOM

Rest 5 minutes then,

3 RFT

60 second Flutter Kicks

90 second Plank Hold

Who whined?? Oh my gosh.

Total reps today: 81

A complete result of being a slow runner. I can’t imagine how slow I would have been at this if I weren’t going to Endurance!

178 RXd

263 rx

Beastly dude.

Damn dude

237 rx

249 rx’d

I’m so jealous Mandee. Great work.

57 rx’d

191 Rx’ed

178 Rx

people In The 200’S….CrazY Good Work!