Today's WOD:

Run 1,600m
Rest 3 minutes
Run 1,200m
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m
  

Warm-up:

  1. Walk: Outside, Inside, Heel, Toe
  2. Sprint Team Run 400m
  3. Squat Jump x10
  4. Walking Lunge x15

MOD:

Pose Running Mechanics

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Amelia M.  8:54  6:56  4:35  2:10

Jeremy J. 6:16  4:46  8:06  1:31

Marc R. 8:22 5:52 3:56 1:48

Steven L. 8:12 6;12 3:55 1:47

Will B. 5:59 4:24 2:53 1:16

Sicilian 9:05 7:02 4:37 2:04 subbed row

Joslyn S. 8:16 6:18 4:20 1:54

Special K. 8:12 6:50 4:23 1:51

Andrew S. 7:59 6:40 2:27 1:46

Dustin J. 7:53 5:37 3:27 1:27

Ana J. 9:19 6:32 4:17 2:02 subbed row

Kelsey B. 8:49 6:57 4:36 2:09

Carden 11:55 8:0 6:25 2:36 subbed part ow

Rick B. 6:58 5:10 3:29 1:24

James B. 8:18 6:05 4:02 1:40

Will 6:14 4:47 3:14 1:13

Chryssi 11:33 9:53 6:15 2:36

Mackindey 8:59 6:54 4:48 1:51

Shann 11:10 9:20 5:32 2:43 subbed part row

Matt K. 8:51 6:19 4:26 1:53

Craig 5:59 5:00 3:22 1:28

Roadrunner 5:31 4:40 3:13 1:18

Marcelo 6:37 5:08 3:36 1:27

Jackie 8:35 8:10 5:15 1:47

Belle 9:43 7:49 5:16 2:16

Carolina 10:58 10:01 DNF DNF

Sam 7:03 5:15 3:44 1:30

Brian C. 7:10 5:19 3:38 1:33

Vista 6:03 4:32 3:00 1:22

Corey B. 8:32 6:40 4:26 1:40

Lindsey B. 7:57 6:32 4:24 1:39

Grizz 8:20 6:37 4:24 1:53

Logan J. 7:52 6:21 3:50 1:30

David G. 6:52 5:32 3:37 1:22

Jillian T. 8:45 7:45 3:49 1:46

Molicioius 10:11 7:50 6:15 3:04

David L. 9:12 DNF injured

Susie Burpees 10:05 7:50 5:12 2:06

Slash 10:04 7:50 5:12 2:30

Neighbor 8:48 6:24 4:45 2:08 subbed part row

Dave G. 7:19 5:44 3:53 1:50

Wonderwoman 9:10 7:20 4:58 2:20

Brian S. 7:30 5:45 3:52 1:50

Chris C. 7:33 5:39 2:40 1:36

Elizabeth W. 8:45 6:38 4:29 2:15 subbed part row

Dylan 9:15 7:22 5:09 2:26

Ryan W. 7:00 5:23 3:46 1:31

Jonathan E. 8:10 6:37 4:32 2:10

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