WOD: A. Power Clean: 4 – 3 – 2 – 1 – 1 E2MOM B. 20 minute AMRAP of: 3 heavy power cleans: pick a heavy load, 85% or higher 6 pull-ups 9 deadlifts (same load) 12 barbell push-ups Score = total rounds plus reps and load CFHSV Running & Endurance WOD:
Run Consistency Training
In 40 minutes complete as many 800m runs as possible based on the following guidelines:
At a 90% pace/effort or set a goal time to complete 800m runs. The pace/effort or goal time needs to remain consistent for all 800m runs and not vary by more than 15sec + or –
After each 800m run rest actively (walk or light jog) for 2:30.
Score is number of 800m runs complete and largest and smallest time variance from all 800m runs.
meet at CFHSV at 8am
