CFE WOD: Tuesday 19, July 2011

It’s gonna be a hot one so PLEASE hydrate well today! We are going to be doing some more sprints and, depending on the crowd size, we head to the track.

WOD: 10X200m (walking 200m recovery)

This will be similar to how we did it last time, except we will start as a group for each 200 and I will be marking times at the finish.

I am also bringing back the deviation penalty so keep these consistent. You will have a 5 seconds variance, but if you slow more than that, you will be doing 3 burpees/second over that time. For example, if you run the first one in 35 seconds you should be any slower than 40 seconds on the rest. If you go 41, that’s 3 burpees, if you go 44, that’s 12 burpees…so let’s focus on “controlled speed.”