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Saturday, July 27 2013

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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.

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