CrossFit WOD @ Ironworks 2-10-08 Run 400 Meters x 4

Women's 400 Meter World Record: 46:6

CrossFit WOD @ Ironworks 2-10-08 Run 400 Meters x 4

We are going to have to change up today's workout a bit, as we are victims of our own success (22 people in yesterday's class). If you are familiar with this workout and have a stopwatch you can do it as follows:

Run 400 Meters
Rest exactly 3 minutes
Run 400 Meters
Rest exactly 3 minutes
Run 400 Meters
Rest exactly 3 minutes
Run 400 Meters

ROUTE: URBAN 400 M

If not, you will do the following:

00:00 Run 400 Meters
05:00 Run 400 Meters
10:00 Run 400 meters
15:00 Run 400 Meters

ROUTE: URBAN 200X2

Note: If you have a stopwatch, or a digital watch with a stopwatch function, please bring it!

If you cannot run, you will do 200 Meter Farmer's Walks

ROUTE: URBAN 100X2

We will also work on some strongman skills.

A word about cherry-picking workouts: Don't do it! The more you think you don't want to or don't need to do the workout, the more likely it is EXACTLY what you should be doing more of! Also if you cannot, for example, run, please come anyway. I will always find a substitute for you. Even if you have a broken leg.

Men: None as RX

Women: Carolyn 42:27