Run, rest, run, then lift.

Ok who left the cage open, this one got out!

New pics are up from yesterday’s WOD on CFDF’s facebook page if you want to check it out, or go on my page at


Run 500 meter (timed)
rest (However long it took you to run 1st 500 m)
Run 500 meter (new time)
rest (new time)
Run 500 meter (timed)
rest (timed)
Run 500 meter (timed)
Record all four times



60-70% of 1RM
2 Power Clean
1 Squat clean