Run in Mud Obstacle Race Training-9/17/15

This is the last hard run of the week. Next week, I'll pare down my training in prep for the Decatur, Al Urban Assault. 8k run with lots of urban style and military obstacles.

I am running .75 and .25 miles as fast as I can with intervals of hard obstacles. The run is a total of 4.1 miles at just under race pace and with 20 obstacles.

Mile 1
10 spider man burpees
18 foot rope climb
balance beam on 1x6 board

5 pull ups with leg lifts

Alternate between swing set and Cannon Balls

Run .31 miles
6 spider man burpees 
2 x monkey bars

Run .75 miles

Mile 2
10 spider man burpees
18 foot rope climb
balance beam on 1x6 board
5 pull ups with leg lifts

Run .75 miles
6 spider man burpees 
2 x monkey bars

Run .31 miles

Mile 3
10 spider man burpees
25 foot spider man crawl
25 foot bear crawl
Climb ladder up and back down x 2
balance beam on 1x6 board
Pull cinder block sled

Get your own CFF Pro Series Monster Grip Cannon Balls (pair) Grip Strength'

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