630PM Run Club: Meet at Jefferson Playground. BRING A WATCH and sign up on Mind Body.

Come learn proper run technique through drills and interval training. Help your endurance and better WOD times!

3 minutes Double under flights
Increments of 5, 2 or 1

1 length Centipede w/ pushup
1 length lunging pass thrus

5 minutes MOB

Strength: Pushups
4 sets @65 % of max reps

If last week was not successful, repeat last weeks set of 3 sets at 70 percent max reps

WOD: 20 minute AMRAP
30 double unders (sub 90 singles)
20 Toes to bar
30 double unders
400m Run
Rest 1 minute between rounds

Rachel K hits a perfect squat on 2 for 1 Wallballs

Leave a Reply.