Saturday October 6th

6am- Run 6 miles, all paces welcome, we can lessen the distance for newer runners

Please pick one of the workouts.. don’t do the 6 mile run then try to do 2 more workouts. Over trainning is just as bad as under training.

8am Endurance- Famous Train Harder Triathlon
1500M row
1 Mile Run
1 Bike Tabata
1000m Row
800m Run
1 Bike Tabata
500M row
400m Run
1 Bike tabata

*********** Write your bike cals down after every round! You get to take a second off your time for every cal you get on the bike!

9am MOBILITY !!!!!!!!!!!!!!!!!

10am Partner Chipper

35 Minute Time Cap-
Hero Wod Chipper day. Partners… Split work however you want
75 Snatches for time

Straight into
“Hotshots 19”

6 Rounds
30 Airsquats
19 power cleans 135/95
7 Strictpull ups
4oo M run.. run together

Straight into Laredo
6 Rounds for time
24 Air squats
24 Push Ups
24 walking lunges
400M run (both run)