2nd half of the week wod
3 + hours before or after CF wod
1 Mile 80 % effort rest 5 minutes
800m 90 % effort rest 2 minutes
400m all out efort, rest 1 minute and then run another mile and try to get the same exact time as before
Weekend Wod -- Find a 5k or longer race this weekend!
For marathon hunters I am away this weekend. If you want to get together on your own and do Jerry -- 4 x 5k or the alternative 10 x 1 mile please do so otherwise we will shoot to do one of those wods next weekend as a final big push before you guys hea doff to your marathons!