pic courtesy of John Calhoun
Sorry this is a little late, but big Thank You to Bridgett Kramer and the members of the 55th Honor Guard for presenting the colors at the 2013 Snow Bowl.
WOD:
3 X 1 Mile Run
3-5 min rest between miles
Goal – better time each run
Post best mile time to Comments/LogWOD
Video courtesy of Runner’s World Australia and New Zealand. Take some time before the WOD trying out some Pose Running drills. See if this method helps you improve your run time!
X-tra Work:
Reverse hyperextensions – 4×12, try to move up in weight each set
100M sprint between rounds
CrossFit Team Offutt Tactical Fitness 