Nov 10, 2015

Wednesday 15.11.11

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Run: 5K

Mobility WOD
- Calf stretch and mash

Post loads and results to

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Grab a partner and focus on form while running.  If no partner, be aware of how your body is moving while running.  Focus on efficiency and deep breaths.

Mobility WOD
Hold each stretch each side for 2 minutes.


Ben Meier said...

23:34 on hills

Sapper408 said...

24.19 on hills w/ WIND

Ecko Logrono said...

500m row
Dinamic Streching
WOD: 3 Wise Men
Buy Out: 800m run

Aubrey Ashford said...

Run 5.35 miles

WOD: 3 Wise men