Warm Up:250 row
250 Jump Rope
25 Back Extensions
25 Air Squats
25m Bear Crawl
(1 round)
Skill/Power/Sport:
2 Clean & Jerks (@ 70%-80% of 1RM)
on the minute every minute for 10 minutes
WOD:
2 Rounds of: (800, 400, 200, 800, 400, 200)
800m Run for time
rest as needed
400m Run for time
rest as needed
200m Run for time
(Rowing could be used for those that can't run)
Please check out Saturday's WOD at: www.cflumberjack.org
3 comments:
FANTASTIC job to Julie and Pam this morning!! Beautiful weather for running. Speaking of which...I have posted a sign-up on the board for anyone interested in forming a CF Running Group. I would like to have one workout during the week focused on run/race preparation and maybe 1 on Saturday or every other Saturday as well as some group pace runs. The workouts will not just be running but help runners more specifically in their races. If you would like to participate, please comment on the blog (and included any other suggestions/wishes) or sign up on the board at the gym. There are quite a few big races coming up and I would like to help you all achieve your Personal Records and Goals!!
Sounds good to me!
i like cheese and brahmagoopta!!!!!!!! Lovely!!
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