Thursday - 11.1.12

BEEP TEST

Buy In
5 Minutes - Alternating Movements
30 seconds - complete 5 Pull Ups*
30 seconds - max Air Squats**

*this means you have 30 seconds to get 5 pull ups.  I want you to go UNBROKEN - so if you need to use a band - use a band!  If you can do STRICT pullups - do 'em strict.  After you 5 pull ups - rest for the remaining 30 seconds.

**just trying to loosen up the hips - get FULL range of motion.  Constant squats for 30 seconds.  Then - go right back to the pull-ups

SKILL
7 Minutes
Max Height Box Jump

WOD
Cones will be set up 10m apart.  When the clock starts - you have 1 minute to run 10m.  On the next minute - you have 1 minute to run 20m (cone & back).  Every minute you will add another 10m to your run.  Once you run the required distance - rest until the next round starts.

The SODO CFE record is 19+ rounds.  This won't hurt until round 10 or so.

On Time           Round

1:00           1 Interval then rest (10 meters)

2:00           2 Intervals then rest (20 meters)

3:00           3 Intervals then rest (30 meters)

4:00           4 Intervals then rest (40 meters)
... keep running until you can't run the required distance in 1 minute