Run a 10K
If you're only capable of a 5 K...that's fine.
If you're only capable of a run/walk 2.5 that's fine.
This WOD can be done on your own. If you already run some on your own and know a course that you've measured out...great...do it there. If you want to come to the track where it's accurate and you don't have to worry about cars...loose dogs...and it's a little easier on the body...come to the track. I'll be at Lakeside High School Track starting at 6 am. I suggest you run as early as possible tomorrow before it gets hot.
***Please let me know via text tonight if you are coming to the track to run and when.***
WOD Demo with Doug Katona and Valley CrossFit by Again Faster Equipment - video [wmv] [mov] [HD mov]
Five rounds for time of:
15 foot L-rope climb, 1 ascent
45 pound barbell One-legged overhead squat, 10 reps
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
WOD Demo with Lucas Zepeda and Matt Bischel - video [wmv] [mov] [HD mov]
We'll be doing a scaled version of this WOD.
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