July 29th, 2014

 733

What an excellent turnout for our first of many Intramural Comps at CFK. Congratulations to all the athletes who competed. It was amazing to see so many personal bests!! Thanks to everyone who came out to spectate and a special thanks to all our volunteers! We couldn’t do it without you. It was also great to see so many kids hanging out with each other  and cheering on the big kids 🙂 Get set for our next Intramural comp on Aug 22nd.

Today’s WOD

EMOM x 6 – Wtd pull ups, Negatives, strict pull ups…3-5 reps

+

3 Rds for time

500m row

Rest 1 min

400m run

Rest 1 min

50 DU’s

Rest 1 min

Trainer’s Tips:  some pulling strength work followed up by some aerobic endurance/power work

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