CFE, 8am:

Stamina with Hill Sprints!
400m warm-up / cool down
Location: Stars & Stripes Park, Lake Hefner at Portland & Grand Blvd.  Meet in the southern most parking lot adjacent to bike path.
CFE WOD: 3 - 5 miles at 85% effort a moderate pace.  In the middle of the run we'll do 10 x 100m Hill Sprints (not timed) just solid effort required with rest as a jog back to start.

CFOKC O-lift, 9am:

Snatch balance:  heavy single
Snatch: 80%x1x2, 85%x1x5
CJ: 80%x1x2, 85%x1x5
Overhead Squat:  heavy triple

3 rounds...
10 ring push-ups
15 ab wheels
20 hanging leg raise

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