Wedenesday – 110916

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Lehcar!

I told some of you we would start running on Wednesdays regularly.  After thinking about it, I decided I am going to change up the day each week we do running focused workouts.  Keeping it locked into one day a week means people who don’t come that day will miss it every time.  And we ALL need to work on our running.  So, some weeks the running will be all on Wednesday, some weeks it will not.

Injury Prevention
3 rounds NOT for time:
10 double kettlebell bent over row (1 second pause at the top, squeeze your shoulders together)
10 kneeling bottoms up rotating kettlebell presses (each arm)
8 abdominal barbell rollouts (stay away from back pain, pause 1 second in the out position)

Spend 3 minutes doing the partner internal rotation stretch.

Workout of the Day
5 rounds:
Jog 400 meters at a moderate to recovery pace. No walking.
Sprint 200 meters.

When you return from the 200 meter sprint, immediately turn around and being your 400 meter recovery jog. When you return from the 400 meter recovery jog, go right into the next 200 meter all out sprint. There needs to be a SUBSTANTIAL difference in your pace between the 200 meter and 400 meter intervals.  This is not scored, this is pure training.

Post your scores to the Whiteboard.

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