No class on Monday—Labor Day. But we’d still like you to get three workouts in this week.

 

WOD 1– Everyone:
3 sets:
300m slower than your 1-mile PR pace — 100m easy jog
300m at your 1-mile PR pace — 100m easy jog
300m faster than your 1-mile PR pace — 100m walk
*No rest between reps and 100m walk between sets

*Workout Pacing: An athlete with a 1-mile PR of 8 min. would target their slower 300m intervals at 92-93sec, their 1-mile PR pace 300s at 89-91sec, and their faster 300m intervals at 87-88sec

Out-of-class WOD 1: AMRAP in 15 minutes: Run 400m, 15 front squats (95/65)

Out-of-class WOD 2:
“Cindy” (*including all freshmen): 20 min AMRAP: 5 pull-ups; 10 push-ups; 15 squats
*Sophomores—if you completed “Cindy” last week, complete:
“Wittman”: 7 RFT: 15 kettlebell swings (53/35); 5 power cleans (95/65); 15 box jumps (24”/20”)

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