15
Apr
09

Thursday 090416

CFE Run – Intro WOD

Bring something to time yourself!  After this workout, we’ll use a pace calculator to start pulling out your paces for other distances.

Warmup

  • 1/2 mile easy jog
  • 3 drills (100m build up sprint between after each drill)
    • Hops + forward lean 3×3
    • Wall drill 3×20
    • Forward lunge: 3×10 each side
  • 3 sprints, 80%, 90%, 100% effort

WOD

8x200m diagonals at 90-94 cadence. Keep intervals within 2-3 seconds of one another.

CFE Run skills and drills

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