NEWS

  • July 4th Weekend Schedule:
    • Saturday 7/2: 8a and 9a classes ONLY!
    • Sunday 7/3: Closed
    • Monday 7/4: Closed – Happy 4th!
    •  Tuesday 7/5: 9a, 12p and 5p classes ONLY!

WOD

Run

4 Rounds on the 11 Minute
400 Meter Run
200 Meter Run – at the 3 min
400 Meter Run – at the 5 min
200 Meter Run – at the 8 min

4 Rounds on the 11 Minute
400 Meter Run
200 Meter Run – at the 3 min
400 Meter Run – at the 5 min
200 Meter Run – at the 8 min

4 Rounds on the 11 Minute
300 Meter Run
100 Meter Run – at the 3 min
300 Meter Run – at the 5 min
100 Meter Run – at the 8 min

WOD GUIDANCE & GOALS
Are you ready to run?! At the call of “GO” you’ll run 400 meters which will take around two minutes, leaving one minute to recover. At the three minute mark you’ll run 200 meters, which will take around :45-:60. That will leave you around one minute before running another 400 meters, and again have another. minute rest before running the final 200 meters. The next round starts at the 11 minute mark. Record your times.

Courtesy of Training Plan

Post Intervals to Comments.