Weekly Dogwood Challenge #4!!!
Complete the following short WOD on your own time, and post your results to the CrossFit Running FB page! <<Not kidding about that last part.
“Fall Leaves”
Get out on the trail! Its BEAUTIFUL outside! Post your trail mileage this week and a pic of the trail in all its Fall splendor!
Two Rivers *heart eyes*
This Week’s WODs
Short Interval (Monday 5:30 PM) “Accelerate”
4 Rounds:
400m at 5-8 seconds slower than 400m PR (state your time)
200m recovery jog
300m at stated 400m pace
100m SPRINT
300m at stated 400m pace
100m SPRINT
Scoring: Score each of four rounds separately
Long Interval (Thursday 5:30 PM) “Max Reps”
Each round is 10min (RX) or 12min (scaled); choose RX or scaled prior to beginning the WOD.
Round 1:
1 mile run
Max burpees
Round 2:
2K row
Max ring rows
Round 3:
1 mile run
Max double unders RX (or single unders scaled)
Scoring: Score each round separately for total reps
