Run Shelley Run…

Run Shelley Run…

Running – an important part of our program, and a very effective training modality. Rarely in one of our workouts will you run more than 1.5 miles – surprisingly, our athletes have turned in many of their fastest 5k and 10k run times ever after training with us for 3-6 months.

WOD (workout of the day)
4 rounds for time of:
Run 100m
25 – 50 – 75 – 100 birdpickers
Run 100m
25 – 50 – 75 – 100 squats

(i.e. on the first round do 25 birdpickers and 25 squats, next do 50, etc)



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