6/26/15 Happy Friday CFS!!

Happy Ann at the finish of the LAKE WOD!!!

Happy Ann at the finish of the LAKE WOD!!!

WOD:

3 Rounds for Time

400 Meter Run

15 Push Press (115/75)

Rest 2 Minutes

3 Rounds for Time

400 Meter Run

10 Sumo Deadlift High Pull (115/75)

Rest 2 Minutes

3 Rounds for Time

400 Meter Run

5 Muscle Ups

***Score is total time including rest.

**Idea is to push the running! When you come in from each run to complete the push press, sdhp and muscle ups, you want to think about perfect form and proper range of motion. These sets of movements are not necessarily meant to be unbroken. If you can, that is great, but attention on form needs to be on these movements and the explosive energy output is on the running! It may be hard to do this, as most of us will want to use the running as a break, but try as hard as you can to push the running phase. 

***It will be hot today, and with all the running, you need to make sure you come to class well hydrated AND maintain hydration before and after the WOD!

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