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:
25 - 50 - 75 - 100 birdpickers
25 - 50 - 75 - 100 squats
(i.e. on the first round do 25 birdpickers and 25 squats, next do 50, etc)