THURSDAY 120517

Today: Find your way to a track with a place for pull-ups. We recommend the track at UC Santa Cruz or Soquel Highschool. Both locations have a pull-up bar within ten feet of the track.

Run 400 meters
Do 50 pull-ups in as many sets as required
Run 400 meters
Do 50 dips or 75 push-ups in as many sets as required
Run 400 meters
Do 75 air squats
Run 400 meters

Ranking based on total time for workout.

Rest no less than four hours then swim 1 mile or a total of thirty minutes.

Our friends at the Contra Costa County Regional Police Academy.

_______________

Drills and Skills. Have fun!

_______________

New CrossFit Goal Setting Trainer Course with Greg Amundson at CrossFit Iota in Smithfield, Utah, on November 10, 2012 is now OPEN for registration!

_______________