Attention all MPCF members: Friday, 23 August 2013,
we will be having a “Bring a Friend” WOD. Start asking your friends!
REST DAY
CFE WOD:
Choose a sport:
Run, Row, Bike or Swim
4 x 4 minutes on, 2 minutes off
Post total distance covered to comments
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Found my one rep max for deadlift – #315
Also got a running speed workout in – 2X 1600M in 6:44 and 6:30 with 60 seconds rest between then 2X 800M in 3:06 and 2:52 with 60 seconds rest between