20191122

S/S/S:

One Mile run – Cut Off 10 min

 

5 Min break, then, start WOD

Small test to kick off today.  Time to see how good your running is coming.  If you know your mile time is nowhere close to 10 min, scale the distance.  You will have at least 5 minutes to recover prior to hitting the WOD.

There will be two routes folks can take.  Route 1, Hang out left out of the tent, going west down Shooting Star St, hang a right on Fighter Country Ave, follow the right curve onto Jerstad Ln, go through the intersection at Mustang St, and turn around right before the parking lot behind the FW headquarters building. And head back to the tent.

Route 2 would be to hang a right out of the tent, head east on Shooting Star St, turn left on 139th, turn left on Phantom, then right on N 2nd/Bong Ln.  Take Bong Ln to the intersection with Eagle Street, then turn around and head back.  If you get back prior to the 10 min cut off, then that is extra rest time you’ll get (pics below courtesy of MapMyRun.com)

or

 

WOD:

On the 3:00 for 6 Rounds:

12 American KB Swing (70/53)

12 Goblet Squats (70/53)

50′ Suitcase Carry (L-Hand)

50′ Suitcase Carry (R-Hand)

 

Scaling Options:

Run -> 2K Row -> 3 Mile Assault Bike

KB weight -> 53/35 -> 35/25 -> As needed

 

Cool Down:

Pigeon Pose – 1 min per side

 

Roll out forearms

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