Hang Power Clean:
1-1-1-1-1-1-1
Andy: Took the day off. Going to do this workout tommorow along with Fran. We'll see if I can improve on 8:03.
Billy:
Shelly: Ran 800m to warm up. Did the Crossfit Endurance Workout instead of the 10k. Three sets of 1 min. sprint, 1 min. off, 1 min sprint, 1 min off, 1 min sprint, 1 min off. The first set I ran at 8.0, 8.5, 8.5. Instead of off I walked at 4.o, 4.0, 4.2. Walked at 4.2 for two minutes between sets. The second set I ran at 8.6, 8.6, 8.6 and then walked 4.2, 4.2, 4.2. Then third set I ran at 8.8, 8.8, 9.0. Total distance with warm up and a short cool down was 3.1 miles. Then to finish did 5x 10 pushups and 20 situps. Awesome workout!
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