RUNNING WOD 10.04.16

Don't forget to sign up for the Spartan Sprint at Fenway on November 12th.  Register under the team name: Gluteus Sparticus

Don't forget to sign up for the Spartan Sprint at Fenway on November 12th.  Register under the team name: Gluteus Sparticus

A. Warmup- Dynamic Warmup & 1000m Row with alternating tempos (fast/recovery) every 200m

B. Running WOD

1 Mile Run- 1st lap warmup/2nd lap sprint/ 3rd lap recovery/ 4th lap sprint

Rest 4 Minutes

1 Mile Run- 1st lap sprint/ 2nd lap recovery/ 3rd lap sprint/ 4th lap recovery

Rest 4 Minutes

1 Mile Run- 1st lap warmup/2nd lap sprint/ 3rd lap recovery/ 4th lap sprint

C. Cooldown- 1000m Row with alternating tempos (fast/recovery) every 200m

D. ROMWOD