WOD 4/23/18

THOSE OF YOU INTERESTED IN
THE AEROBIC CAPACITY WORK
(BUILD YOUR STAMINA AND ENGINE, BY CHRIS HINSHAW)

YOU WILL NEED TO TEST YOUR
1-MILE & 400M TIME TRIAL
— THIS IS A MAX EFFORT BASELINE TEST —
AND IS NECESSARY BEFORE STARTING THE PROGRAM

WE WILL BE MEETING AS A GROUP
SATURDAY MORNINGS
CONCORD MIDDLE SCHOOL @7AM

WORKOUTS WILL BE APPROXIMATELY 1-HOUR
IT IS A RUN BASED PROGRAM,
SO BRING YOUR RUNNING SHOES
AND PREPARE TO WORK HARD AND
GET BETTER AT RUNNING!

Deadlift
3-3-3-3-3

Fire Breather:
For Time:

10-1
HSPU
1-10
Strict L-PullUps

Fire Walker:
For Time:

10-1
HSPU or Jack-Knife Box PushUps
1-10
Strict PullUps

Fire Starter:
For Time:

10-1
Strict Shoulder Press @65-75%
1-10
Strict Ring Rows