WOD
3 Rounds for time of:
10 Overhead squats (Use ~80% of your OHS 5RM not to exceed 135/95lbs)
50 Double unders
For time.
See Chris Spealler complete this workout at the 2010 Northwest Regionals here.
Clear your bar, roll out your lower leg and then complete:
6-8 100m hill sprint cut-downs.
First run should be no more than ~50% of your perceived effort then work to gradually get faster over each. Walk/jog back recovery.
CFA’s Jessica Roberts was a featured athlete for this year’s Asheville Citizen’s Times Half Marathon! Read more here.
Name Time/Wght/DUorS
Brian C. 8:47/75lbs/DUx1,Sx2
Kimberly 7:32/55lbs/S
Evan 630/75/S
Christina 744/42/S
JP 813/125/S
Shannon 434/70/DU
Aaron 639/45/combo
Anthony 10:53/110/DU
SK 639/38/S
Katie B. 659/32/S
Shanna 732/95/DU
Tom 539/110/DU
Jamie C. 828/55/S
Want! Just not today.
Nice profile, Jess!
Holy God… that video of Chris is insane…
Jess- Nice article. We miss you in 6am. Thanks for helping little girls run!!!
@Amber, I was thinking the same thing, but I used a few more colorful metaphors. What struck me was the fluidity of his movement through the work. I often feel like a fish out of water, at the start of a WOD let alone near the end.
Amazing!