Wednesday July 13, 2016

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(Another big CONGRATS today goes out to Jeremiah for successfully completing his Level 1 and CF Weightlifting Courses and for being an amazing new addition to our coaching team! Thanks for all you do!)

Register for classes on Mindbody and Post Scores to Whiteboard

Level 1 & 2 WOD:

For time and pacing:
Run or Row 1600m
Rest 3 minutes
Run or Row 1200m
Rest 2 minutes
Run or Row 800m
Rest 1 minute
Run or Row 400m

**Your goal here is to do each section like you are not doing another section. Go hard and fast. You are then trying to maintain your pacing… AKA, match your times. This will be hard to maintain, but get after it and see what you are capable of.

**Your score is the total time you completed running. Subtract 6 minutes off your total time to account for the rest portions of the workout.