W.O.D. 7.11.19

ALL for TIME:

3 Rounds of:
75 Double Unders
7 Bar Muscle Ups

*rest 5 minutes*

3 Rounds of:
100 Feet of Handstand Walk
7 Paralette Shoot Throughs

Endurance Note:
This week CF Endurance running workout will meet just inside Valley Forge Park at the Yellow Springs Road Trail parking lot. Bathrooms/water ARE available in this parking lot, and it is across from the Mount MISERY Trailhead. We are doing some hill work, up Mt Misery with short intervals. You can use either 410 Yellow Springs Road or the Trailhead name. Be there at 6pm sharp or find the group at the Mt Misery trailhead just across the parking lot entrance.
 *****As another note for next week July 18th*****
... if anyone wants to see where they are at for a TIMED MILE on the track, we will be at Conestoga High school to do this. You may look up the address on your own and plan for that 1 mile test as the workout, with some short intervals after a full recovery period. After the track workout if the interest is there let's aim for "recovery drinks" at the City Works in the KOP Town Center as we have been planning to schedule this after a hard workout. All are welcome. -Coach Pappas

Quote: 

"Complacency is the forerunner of mediocrity. You can never work too hard on attitudes, effort and technique." 

- Don Meyer