am coach can run the why that is best for them i think that the 200 & 100 m be an out and back there are many leg strains.row if u have one
800m - 3:41 PR!400m - 1:41200m - 1:02100m - 0:28100m - 0:29200m - 1:05400m - 1:50800m - 4:16 SIDE STITCH...felt like i got shot!it was tough in the middle with very little rest, but this was speedwork made fun!our 100m was out and back. i marked it out. the 200m was to the credit union and back, which i think is a little longer than 200m b/c we started from the garage doors.
800m - 4:10400m - 1:59200m - 1:10100m - 0:30100m - 0:27200m - 1:09400m - 2:02800m - 4:02
I rowed instead of running. Like a doofus I didn't record my times, except that the first and last 1000m rows were exactly 5 minutes, and the second row (500m) was 2:30, so I was consistent throughout.
I heard the evening crew was FLYING!Looks like this was a good day for everyone. :)
everybody did really good today! it was a fun one!
800 - 3:40400 - 1:28200 - 0:50100 - 0:20100 - 0:21200 - 0:57400 - 1:47800 - 3:51Fun WOD. Will definitely get you in shap. Would like to see Dave Johnson times on this one.
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