Monday, July 27

announcements:

• "Asheville Resource Festival” - tables, resources, free dinner from People’s Place, poverty walk/panel discussion (5-9 pm, Church Street tonight, dinner at 7 pm).

rx

2 rounds, each for time:
1,600-m run
– Check your time and rest exactly that amount of time before starting the second round.
– Everyone must start Round 2 by the 22:00 mark.

Score: Total time

intermediate

Same as Rx’d

Score: Total time

beginner

For time:
1,600-m run
Rest until 22:00
800-m run
– Score each effort separately.

Score: Total time

Intended Stimulus

• 5:00-12:00 per mile.

• Opportunity for all athletes to try for at least the full distance in Round 1.

• Encouraged to try the full distance for round 1; scale Round 2 as needed.

Videos

• Wall-Leaning Pose Falling Drill

• Med-Ball Hamstring Pull Pose Drill

Skill Work

Post-workout accessory:
GHD back extension work