As indicated early in the week- you all are coming out in droves to make workouts since being cooped up for so many days due to the rain. Today’s WOD better get the same attention from you all. Remember way back when all you used to do for exercise was run? I’m not talking about ALL of you – but there are a fair number of you who used to spend lots of days pounding the pavement and have left the jogging world behind since discovering CrossFit (myself included). Well get those running shoes back on because today we go right back to the good old days. Lots of warm up- running drills and the usual mile running course. We take a break for some high intensity interval sets and then back on the road for another mile. One of these runs should be for a personal record effort. Wear a watch or bring your phone for timing of the 400m splits along the way.
An audience always leads to extra output, additional effort.Wednesday at 7 and 9am, 4 and 6pm
Run one mile for time (sub 2000m row)
-then-
Tabata Sets of push ups, butterfly sit ups, pull ups
-then-
Run one mile for time
Post each mile time and total reps for each movement to chalkboard/journals
