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 mapmyrun.com or gmap-pedometer.com 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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