6-9-14 BIG Leave No Survivors Update

Leave No Survivors will be a one day event this year (Saturday June 21st) and there will also be CASH prizes for the winners this year. Read the complete event update HERE and get signed up as we have limited the number of available spots.  Want to volunteer?  Sign up HERE.

Race shirt 2012STRENGTH – Strict Press
10 min OTC
Work to a 1 RM then 5×5 at 85%

CONDITIONING
(5x)
200m run
15 SDHP (70#/53#)
12 Burpees

ENDURANCE WOD’s
CrossFit On Day: (4x) 800m – 3 min rest between efforts (+- 5-7 sec)
CrossFit Rest Day: 4 mile tempo run @ 90% of your 10k TT pace

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Author: Paul @ IoTA Fitness

I like exersise.