6.13.2016

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***THIS WEEK’S CFTPCSE WEEKLY CHALLENGE IS… RUN 7 MILES***
(This is a total of 7 miles outside of what we run during our daily workouts)

SWOD
Back Squats (Use same working max as last week)
3@70%
3@80%
3+@90%

WOD
“Karen”
150 Wall Balls For Time
20/14

METCON 30 Minute Cap
Run 800 Meters
Row 800 Meters
30 Ball Slams
30 Burpees over ball
30 Toes 2 Bar
Run 400 Meters
Row 400 Meters
30 Box overs
30 Russian KB Swings
30 Pullups
Run 200 Meters
Row 200 Meters

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