WOD’s for the week of 4/9

Congrats to all the Dog Dash finishers! Some notable finishes again this weekend: Chad 1st age division, Ethan Taylor 1st age division, Ron B. 2nd age division, Angie K with another distance PR! 

Short Interval (Mon 5pm, Tues 10AM): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30 (For this WOD you will run a 100M sprint every 30sec for 6min, if it takes you 20sec to run 100m then you rest 10sec and continue on for the duration of the WOD in this way. Runners who are unable to run 100m in 30sec will scale the distance to 50m)

C2:  6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30

Long Interval (Thurs 10AM, Thurs 5PM): 1000m with 2:30 Rest, 1200m with 3:00 Rest, 1600m

C2: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 5K TT(time trial)

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