Spartan WOD for Wednesday, 9.12.12

Even if you are on the right track, you’ll get run over if you just sit there.
-Will Rogers

Sometimes it’s important not to over complicate things.  This WOD can be done by both the beginner and expert.  Just adjust pace and repetitions to meet your current fitness level.


warm up with 10 minute jog (jump rope optional)

main set:

25-100 lunges
run 1 mile at race tempo (or slightly faster)
recover 2-4 minutes
(repeat 2-8 times)

cool down with light jog and stretch


Today we posted a piece in remembrance of  the events of September 11th,  2001.  Read it here on our blog.  May we always remember.




One Response

  1. avatar

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