Friday, 1 FEBRUARY 2013

Announcements - today's WOD will be a bit of a time crunch, so we will brief the WOD at 0540 and get started immediately following.  This means you need to start your individual warm-up right when you arrive and get ready to run!!

Equipment required - motivation!  Drink plenty of water the night prior and before you arrive!!

WOD - 30 minute time cap (or as much as you can do before you need to bail for formation!)

For time:
Run 5 gym loops (400 meters x 5)
   Rest 3 minutes
Run 4 gym loops
   Rest 2 minutes
Run 3 gym loops
   Rest 1 minute
Run 2 gym loops
   Rest 30 seconds
Run 1 gym loop

Total of 15 gym loops = equivalent to 3.75 miles (much shorter in terms of distance, but the stairs make up for it!!)

NOTE:  We will sub Comm's Loops for Gym Loops if the weather is okay and the sidewalks are ice-free, but I don't think it will happen, so mentally prepare for the stairs!!!

Post time to comments.


Mickey said...

felt terrible this morning. I'll make this one up later.

Jeff said...

32:30 as RX'd

Great run this morning!

Adam said...

It was GREAT to see just about all the fired up firsties there this morning with the morning crew!! You guys fire me up for being there after post night!!!

Great push by everyone on a grueling run!

30:07 as rx'd.

Nate said...

28:49 as RX'd.

My calves may not forgive me for a little while. Great WOD, though! Real smoker!

R.K. Barker said...

28:43 as Rx'd. That was a lot of fun. Here's a link for a little inspiration.

jck said...

32:21. Felt the beer from post night on this one.

jswobe said...

Started this interrupted by the wife and the kids...

It was going well, though. Good suck...