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Friday Dec 16, 2010

Strength: 8-6-4 @ 75-80-85%

DL

Press

Endurance @ the Box: 6:00am

3x800

3x400

Straight up, not alternating

Rest is equal to work

Dress warm!

Saturday Dec 17, 2010

NOTICE: Plan to arrive on time and WU properly as this workout is a long one.  WOD will start promptly @ 9:15 and 10:15.  DON'T BE LATE!

Hero WOD: 1RFT

"Murph" http://www.navy.mil/moh/mpmurphy/

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

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