We have had some great guests on The 4th Pull Podcast which is produced and run at CFH. Last week we had the privileged of talking to the legend, Chris Spealler! He had some great insight on training, coaching and programming. Check it out!
WOD
“Run and Gun Version 2”
10 Deadlifts (225/155)
800 M Run
15 Deadlifts (225/155)
600 M Run
20 Deadlifts (225/155)
400 M Run
25 Deadlifts(225/155)
200 M Run
-For Time-
-Route 2 refers to the second way we run-
**The coach will take you on a warm up run to the 800 M Mark and Explain the turn around points.**
800 m- Come down the ramp and take a right instead of a left. Then take your first right on Jackson, first right on Gittings and turn around at Henry street and come back to the gym.
600 M- Turn around at the top of Gittings
400 M Run- Turn around at Gittings and Jackson
200 M Run Turn around at Jackson
We will call Route 2- UpHill.
Mobility WOD
