September 24th, 2014

 351The sweatiest Podium Finish Ever!! Hard work at it finest! Come out this Friday to support our awesome CFK  athletes at our intramural competition starting at 7 pm. The scaled division is FULL but we still have 10 spots left in the Rx’d division. See you there!

Today’s WOD

Hand stand/Push up work 5 min

  1. HS hold 35 sec at the top of every min x 5
  2. Wall walk hold 35 sec at the top of every min x 5
  3. “Perfect” push ups – 35 sec AMRAP at the top of every min x 5

+

For time:

Run 1k

Rest 1 min

Row 1k

Rest 1 min

Run 800m

Rest 1 min

Row 800m

Rest 1 min

Run 400m

Rest 1 min

Row 400m

Rest 1 min

Run 200m

Rest 1 min

Row 200m

Trainer’s Tips: Follow the rests exactly and go hard each run or row

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