Do CFWU 2x without the pull-ups then the following.

Weighted Pull-ups 5-5-5-5-5 reps

Post loads and bodyweight to comments.

Be sure to use the gravitron and rest all you want between reps.

Compare to Wednesday, April 04, 2007

“Take the Lake” 5K Results

101 JOE VENUTI           23:45   7:40
108 TODD DELUCA
         23:53    7:43
215 LES DAVIS                 27:33   8:54
229 BERTA COOK            28:06    9:04
284 PATRICK ROONEY    30:05    9:43
287 YVONNE KENT          30:06    9:43
296 LEANNE LAVOIE       30:21    9:48
377 MARISOL FICARO     33:45  10:53

Complete as many rounds in 12 minutes as you can of:

8 Dumbbell presses
8 Push-ups

Post rounds completed to comments.

Compare to 3/16/07

Appleton Farms 5K
Ipswich, MA, June 23, 2007

 64   18/56     23:53    7:43    TODD DELUCA
 89   5/38       24:49    8:01    PATTI SHAWN
125   39/56    26:41    8:37    LES DAVIS
152   20/38    28:15    9:07    BERTA COOK
156   41/57    28:23    9:10    LEANNE LAVOIE
166   43/57    29:23    9:29    RACHEL WILSON
182   27/38    30:59    10:00  MARISOLFICARO

Click on image to enlarge.