400m Repeats

Today's WOD:

Run 400m
  
4 efforts for time.
  
  
followed by:
 
CrossFit Dodgeball
  
Blue = Bear Crawl to line.
Red = Split Jump x5
Green = Burpee long jump x2
Orange = Rope Climb x1
Purple = Squat Jump x3
Yellow =  L-Sit 20 seconds

Warm-up:

  1. Dumpster Dash
  2. Squat Jumps x20
  3. Walk: Outside,Inside,Heel, Toe
  4. Skin the Cat x5
  5. Sit-up x20
  6. Push-up x15
  7. Group: Pose Running Drills

MOD:

Running mechanics

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Will B. 1:08-1:10-1:10-1:11

David K. 1:37-1:30-1:28-1:28

Chryssi 2:07-2:21:2:33-2:25

Joslyn 2:08-2:10-2:11-2:16

Special K. 1:52-1:45-1:49-1:52

Bamf 1:25-1:23-1:26-1:27

Steven L. 1:51-2:00-1:55-1:52

OMD 1:15-1:14-1:15-1:15

Andrew S. 1:36-1:31-1:33-1:34

Tweety 1:39-1:6-1:42-1:48

Samantha P. 2:02-2:18-2:17-2:23

Missy 1:18-1:18-1:17-1:20

Ashley H. 1:39-1:47-1:41-1:46

Andres Z. 1:33-1:31-1:31-1:31

Mike J. 1:06-1:07

Matthew K. 139-1:39-1:40-1:24

Mo 1:45-1:46-1:48-1:49

Rich 1:00-1:08

Stoner 1:05-1:14-1:26-1:20

Vinny 1:10-1:30-1:50-1:55

Carnivore 1:08-1:13-1:14-1:14

Reynold 1:07-1:08-1:10-1:13

Mike C. 1:12-1:15-1:18-1:17

Vicky 1:23-1:27-1:35-1:35

Jeremy 1:37-1:45-1:54-1:44

Bug 1:46-1:52-1:57-1:50

Sandy 1:54-2:00-2:02-2:04

Jeannette 2:08-2:18-2:30-2:37

Traci 1:21-1:29-1:35-1:34

Fuma 1:25-1:26-1:35-1:34

Carrie 1:41-1:44-1:50-1:48

Samantha 1:53-2:10-2:10-2:10

Katie 2:02-2:19-2:20-2:10

Stephen M. 1:26-1:39-1:45-1:40

Daniel T. 1:25-1:29-1:32-1:38

Thomas W. 1:25-1:23-1:32-1:32