Conditioning:
Run 5K
For Time
Meet at north end of the LaFortune Golf Course parking lot at 0800.
Strength & Skill:
Run 100m
1 Rope Climb (18/15′)
Run 100m
5 Squat Cleans (95/63)
Run 100m
1 Rope Climb (18/15′)
Run 100m
4 Squat Cleans (115/73)
Run 100m
1 Rope Climb (18/15′)
Run 100m
3 Squat Cleans (125/83)
Run 100m
1 Rope Climb (18/15′)
Run 100m
2 Squat Cleans (135/93)
Run 100m
1 Rope Climb (18/15′)
Run 100m
1 Squat Cleans (155/103)
For Time
Mobility:
Plantar Surface Mobilization – 1:30/foot
Couch Stretch – 1:30/leg
Banded Bully – 1:30/arm
Post times and experiences to comments
LaFortune 5K: 21:00
CWOD: 13:14 Rx+ because I can only do legless rope climbs. More to work on! Yay!
LaFortune 5K: 24 and some change….I need to be running with people more…enough said on that.
CWOD: 10:44 rx….I think…geeze I need to write this stuff down.
That was a great change of pace today….FUN 🙂
Lafortune 5k:
22:50 :/
Need to run more. Oh wait, I start marathon training on Monday! :p ugh.
CWOD:
10:38 Rx+
Did 115-135-155-175-195