My nephew Nate Dick running for Willamette U. in the Northwest Conference posts a time of 11:27 in the 100-Meter Dash.
http://nwcsports.com/sports/track/2009-10/stats/NWCMen.htm
*Reminder - only 6pm class available tonight, 7pm is reserved for "Newbies" Nutrition Lecture!
CFFM WOD:
For time:
21 Thrusters @ 63/95lbs
Run 200 Meters
15 Thrusters @ 63/95lbs
Run 400 Meters
9 Thrusters @ 63/95lbs
Run 800 Meters
*Assistance Strength Work: 3-minutes of Handstand Holds, rest as needed between sets
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CFFB SWOD/DWOD: Off/Rest
