WODS for the Week of 5.24.20

Memorial Day Murph!

We will not be having our normally schedule class tomorrow but invite you to join us at CrossFit Springfield for Memorial Day Murph! Gym hours are from 7am to 11am.  Hope to see everyone there.


Thursday May 28th @5:30 pm


dogwood bridge

From the base of the Kansas Expwy Footbridge…

4 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds after each interval.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

1 x 800m at 10 seconds slower than your 800m PR pace. Rest 30 seconds after each interval.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

2 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds after each interval.

1 x over and back bridge repeat at challenging but sustainable pace. DONE!

Total Distance:     Who knows?? 🙂                Scoring:  WOD is for total time

WOD Notes–Run (away from the bridge) 200m out, then 200m back (400m), and twice for the 800m. Your coach will mark the turnaround point with a cone. Your focus should be on staying just below that lactate threshold throughout this WOD. The rest times are relatively short, so manage your rest time well–breathe and recover!

 

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