Thursday, August 23rd

A.

METCON:

1.5  Mile Run

Rest 3 Minutes

600m Run

Rest 2 Minutes

400m Run

Substitute rowing today if needed due to the smoky air:

2400m

700m

500m

B.

ACCESSORY WORK

Not for time, but for quality (FB – 2 ROUNDS)

75 Push-Ups

50 Superman’s 

25 Strict Pull-Ups

With the Brat Trot 5k run coming up in a little over 5 weeks we will start adding longer runs into the programming.  We encourage you to try to get these distance runs in especially if you have to miss the day they are programmed.  Our gym has won the fastest team award for multiple years in a row and I know 2018 is another year we will add to the list. 

Most of you don’t enjoy running, but I promise if you keep up with the programming it will become easier and will suck less. Bring running shoes and headphones if that helps you get through these runs. 


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