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.