Running and Resting

Today's WOD:

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
  
For time.

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Pull-up
  4. Hip/Back Extension
  5. Ring Dip
  6. Air Squat
3 rounds of 10-15 reps.

MOD:

Pose Running

Post-WOD:

Roll & Stretch

Morning Crew Results:

David 26:54

Bill B 37:18

Sal 37:38 Scaled.

John 23:47

Suzanne 29:40

Jose 25:05

Bill L 29:39

Liz 21:35 Scaled.

Michael 35:42

Kim 34:04

Terri 29:35

Tara 32:00

Afternoon Crew Results:

Teresa 32:04

Kevin 30:32

Becky 32:29

Ali 28:01

Holden 25:11 (Plus an extra 400m!)

Jason 26:17

Kelly B 33:00

Trey 24:53

Wayne 28:21

Brian 29:05

Nicole 32:47

Amber 30:08

Allen 31:41