Wednesday, Sept. 5, 2012
New CFUM Hana Relay shirts*
Here’s the workout for Wednesday, Sept. 5, 2012:
A. Strength
Push jerk – footwork
B. Metcon
For time:
800-meter run
21 wall balls (20/14)
21 pull-ups
400-meter run
15 wall balls
15 pull-ups
200-meter run
9 wall balls
9 pull-ups
C. Cash out
Choose one: 3 x 3 weighted muscle-ups / 3 x 6 weighted dips / 3 x 10 dips
***
ATTN HANA RELAY RUNNERS: Please solidify your drivers, food and leg assignments. Make sure you take Friday off. And go light on your remaining workout days. Hana Relay shirts have been printed. Talk to your team captain for pickup. * For anyone not running the relay who wants to get a shirt, let us know as we’re putting in another order next week. Colors of the shirt and the type vary.