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