HOLY HEATWAVE!!! 
DOGWOOD CANYON DELIVERS!!!
LONG LIVE DOGWOOD CANYON!!! AMAZING JOB, CFE!
This Week’s WODs
*Cycle P/Week 12 of 12*
Short Interval (Mon 5:30pm): TIME TRIAL TESTING–1600m*
*If you ran Dogwood, use this mile as a slow recovery run. Pledge to make-up your mile TT within the next week. 🙂
<<Recover>>
“Row Race 1600”–
(11 minute time cap)
Row 1600m, ascending burpees EMOM
Methodology: Aerobic Threshold Total Distance: 1600m Scoring: WOD is for total time
WOD Notes—Begin rowing at 3,2,1 GO. At the top of the minute, step off the rower and perform one burpee; then resume rowing. EMOM, you will add one more burpee. Your goal is to complete the 1600m distance before the 11:00 time cap. Set your rower to count down from 1600.
Long Interval (Thurs 5:30pm): TIME TRIAL TESTING–400m
<<Recover>>
HERO WOD THURSDAY: “Griff”
1 Round for time–
800m Run
400m Run backwards
800m Run
400m Run backwards
*You may opt to wear a 20lb weight vest for this workout*
Methodology: Aerobic Threshold Total Distance: 2400m Scoring: WOD is for total time
Announcements
1. Next week begins our NEW 12-week cycle! Coach BRice will have some words of wisdom for you on the blog next week–while you gear up to get #bettereveryday!
2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.