Wednesday Group Strength and Conditioning

3R on a 6 min timer

Run up Baltimore hill from N Bradford st to N Eddison St


The three warm up runs should be RELAXED. Run easy and work on timing.

Aim to stay light on the feet for the whole effort.

Start light, Stay quick but try not to run hard.

Pace so you can keep your cadence.

Increase effort as you get looser.


WOD = Partner workout

5 rounds

-2:00 bike for cals

-2:00 run 400m

Score is total cals

Both partners run together. If you come in after the 2 min mark, then start bike right away.

If one partner comes in after 2:20 then scale the run distance accordingly.

Split the bike calories any how you see fit

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