You might recall that this WOD was moved from last Wednesday to today… due to the extreme wind and heat that we experienced. This week we have perfect conditions for these half-mile run intervals. Each round is followed by a rest period- you decide the time that you need to break before getting back on the road to try and tie or even beat your previous effort.

How hard should you go on these? One way to determine this is to go to your one mile run personal record… then you can cut it in half… and cut some handfuls of seconds off that. Here are some benchmarks to work from. The template below reads as follows:
If your mile is XX:XX— then run your first 800m in less than X:XX
10:00— 4:50
09:30— 4:35
09:00—4:20
08:30—4:05
08:00— 3:51
07:30—3:36
07:00—3:22
06:30—3:08
06:00— 2:53… after you are successful with round one… make each round FASTER!

CrossFit Malibu Knitting Club get together – for ALL CrossFit Malibuites, knitter or not- see our private FB page for directions. Dr Deb’s address will be posted on the chalkboard today. Call Mike if you need info last minute. 7pm- Right over the hill in Calabasas.

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
The Heavily Anticipated 4x800m run
Four rounds each for time of:
Run 800m
Rest as needed between rounds.

Wednesday’s 5pm Gymnastics Specialty Session