Monday 120109 Dragons- Pull and Push

Great turnout and solid work by our group of trail racers yesterday.  15 Runners out on the windy course with Red Flag conditions on the Backbone early on Sunday morning for our inaugural CFM Trail Race Series.  A 5km course with lots of hills and varied terrain… not to mention spectacularly clear views of the valley and ocean.  And that Post-Race party with David and Debbie- you shouldn’t miss out on these things!  David brought in a specialist- his high school cross country runner son, Eli- who took gold in our first event.  Let’s see if Eli can make it out to the Event #2 to defend his pole position in the series! Don’t miss the next one.

Eli in the home stretch… leads the pack in the 5km race.

Monday’s WOD: 7, 9, 10am and 5, 7pm.  Strength class with Ondrej at 6pm.
Hang Snatch- 10 Minutes to work up to 1RM OR technique work
then
For time:
25 dragon sit-ups
1 weighted deadhang pull up (weighted with 70% of 1rm)
1 weighted push up (weighted with 70% of 1rm)
20 dragon sit-ups
2 deadhang pull ups
2 weighted push ups
15 dragon sit-ups
3 deadhang pull ups
3 weighted push ups
10 dragon sit-ups
4 deadhang pull ups
4 weighted push ups
5 dragon sit-ups
5 deadhang pull ups
5 weighted push ups
Post times and loads to journals/chalkboards.

CFM Trail Race Series Legacy Runners