Black Box WODs, CFE WODs: Friday 120824
Black Box WODs (check schedule for times)
A: Clean 3×5 @ 60%
B: Split Jerk 3×5 @ 60%
CFE running WODs at 6am, 7am, 8am (meet at 28th St.):
It’s Tempo Interval Friday. We are running a pace that mimics a 10K race pace! These are must NOT miss days, says Coach Heidi, if you want to bring your pace per mile down! And who doesn’t want that?!
Here’s what’s on tap for Saturday’s Black Box WODs (check schedule for times)
A: Extended mobility work
B: “Jeremy” De-Loaded
21-15-9 reps for time:
PVC Overhead squat
Here’s what’s on tap for this Saturday’s High Noon Hero WOD at noon and 1pm:
This week will be “Ryan”:
Five rounds of:
Each burpee terminates with a jump one foot above max standing reach.
Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.
He is survived by his parents Andrew and Jackie Hummert.