Run in Mud Obstacle Race Training-08/22/16

This Saturday I'll be competing in the Bone Frog Atlanta. I'm excited to see how I will do and hope to qualify for the OCR World Championships. Since last year, I've upped my run distance and incorporated strength training. Most recently, I've joined a gym and added cross fit.

Warm up:

Stretch

Rotate

5 air squats

10 push ups

Run 200 meters

Row 500 meters

Main set:

Fight Gone Bad workout

Do the following set 3 x:1

1 minute wall ball

1 minute Sumo Squat High Pull

1 minute Box Jumps (24")

1 minute Push Jerk

Row for 1 minute (go for max calories)

Run 2 miles

Cool down:

Walk for .3 miles