WOD: Complete the following in any order or method you prefer for time. The only prerequisite is all distances and reps must be accumulate to completion. Run 1.25 miles 60 burpee pull-ups or burpee chest-to-bar pull-ups 60 over the box jumps 24″/20″ or 30″/24″ 60 back rack thrusters 75/55 or 95/65 60 ab-mat sit-ups unanchored or GHS sit-ups CFHSV Running & Endurance WOD:
Down Ladder & 1 Mile Repeat Tempo/Pace Run Training
1 Mile Run (90%)
Rest 3 min
800m Run (93%)
Rest 3 min
400m Run (95%)
Rest 3 min
1 Mile Run (90%)
Try and make your last mile meet your initial 90% effort (do not sham your first effort, work hard for your percentages)
1 minute after completion of last 1 mile Run Accumulate 2 minutes of high plank hold.
meet at CFHSV at 8am
