September 19, 2013

RUN HARD……AND OFTEN!

Please SIGN-UP at the RXD if you’re planning to attend Bowling night by tomorrow.  Need a head count to reserve lanes.

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WOD:

For time:

Run 1 mile

Rest 4 minutes

Run 800m

Rest 3 minutes

Run 400m

Rest 2 minutes

Run 200m

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Performance Supplemental Training:

Three sets of:

Max reps, weighted pull-ups (35/18 KB’s)

20 GHD

Rest 3 minutes