big boy/girl workout

There will be no rowing seminar today.  It will resume again next week.

WOD
Run 1 mile
Then 30-20-10 of
Hang power Cleans (115,80)
Front Squats (115,80)
Kettlebell Swings (1.5,1)
Run 1 mile

Level 3 (95,65)
Level 2 (75,45)(1,.75); 30-20-10; 800m run
Level 1 (65,35)(.75, .5); 20-15-10; 800m run

For those of you interested in traveling out to CFNE to cheer on Goosedaddy, TJ, Pat P, Julie, Bish, Haley, and Hyatt this weekend at the Competitor’s Competition- here is the schedule of events:

9:00 Start of Women’s CJ Ladder
9:40 Start of Men’s CJ Ladder
11:00 – 4:45 Events 2-5
4:45 Womens Final
5:00 Men’s Final
5:30 Awards