GOOD LUCK TO ALL THE RUNNERS TODAY.  COACH MARK AND THE CFD TEAM WILL BE POSTED UP AT MILE MARKER 8 ON BROADWAY BETWEEN CORNELIA AND ROSCOE (WEST SIDE OF THE STREET) at 7:50a.

RUN HARD. RACE FAST. SEE YOU SOON!

9a – KB WOD
10a – KB WOD
11a – KB WOD
12p – Athletes Yoga
1p – 3p – Open Gym

5 Min Mobility – Coaches Choice

Strength/Skill – KB Windmill
** Spend 15 min working on technique and adding weight.
** 4 Reps per side, add weight any time you can.

WOD #1 – 11 Min AMRAP
10 KB Swings to Eye Level (heaviest possible)
20 Double Unders (1 double under = 3 singles for today)
** The KB Swing should be one color heavier than you are used to. If you always use the blue, then today use the white. If you always use the white, than today is a purple kind of day.

WOD #2 – 11 Min AMRAP
7 KB Sumo Deadlift High Pull (70/55)
14 Ab Mats
21 – Jumping Pull Ups

WOD #3 – For Time
25 Burpees + 4 Min in a Plank position

DANICA MARATHON