Wednesday 20080730

Run 15k for time.

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Run/Walk 1.5k (1 mile)

Post time to comments.

If doing this outside, with no track, use or to find your route.

Remember, CrossFit is about intensity. You want to do this at a fast pace that does NOT allow you to talk. If you are using a treadmill, don’t read or watch t.v. Intensity is key to getting the benefits of weight loss, lowering cholesterol, or what ever other reason you are working out.

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