WOD: Friday the 10th October 2014

Thursday, October 09th, 2014 / CFMSD Workout of the Day


GPP

Conditioning

5km run

*Yes, 5km run. You will be ok. I don’t care how long this takes you. Just get it done. If you can’t run for a legit reason you can row. If you cherry pick you are only cheating yourself. We want this as a bench mark to measure your improvements over time.

We have a track measured out. It won’t be 5x1km laps like last time.

Please show up for this……. If you don't do the run today I expect you to man/women up and get it done on Monday instead of the regular WOD. 


COMP

Conditioning

5km run

-Rest 3:00

1xME UB c2b pull ups

-rest 2:00

In 12min

1rm clean

*Time starts with 0kg added to the bar

 

BE STRICT ON ALL THE TIMES HERE.. 
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