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Saturday, January 4 2014

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WOD: A. In 10 minutes build up to a 1RM power clean to push press B. 18 minute AMRAP of: 15 box jumps 24″/20″ (50 and over steps ups are rx’d as well) 12 push press 115/80 (50 and over 90/60) 9 toes to bar CFHSV Running & Endurance ROWING WOD: A. 5 x 1 min @28-30 spm / 90 seconds easy B. 8K steady-state interval with rate change meet at CFHSV at 8am

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