Strength: Slow tempo squat – 6 x 10 @50% working the percentage off your 3 rep max. Tempo is 4 counts down, 2 counts up, no pause at top or bottom. Weight should feel easy and light on the first set – not so much on the last.
Then, for time “CFJC Benchmark with a row” (We subbed out the normal run with the row.)
- Row 500m
Then three rounds of:
- 5 Pull ups
- 10 KB Swings
- 10 Burpees
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Endurance WOD @ 4:30pm
Warm-up: Run 1 mile as a group, easy pace, (showing route).
Workout: x3 one mile repeats (maximal effort)
1. We will start each mile repeat as a group.
2. 3 minute rest between mile repeats will start when the last person comes in.
3. Miles will be timed and recorded.
4. This is an iPod friendly workout.
5. Route will be basically the same as we run now but extended out to a ½ mile turn around point.
