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Friday

CrossFit NOLA is closed. 

Do this WOD at a track. If you choose to drive to the gym, the 1000m mark runs from the garage door to Carrollton. Turn right. Go to Maple Street. Cross Maple street to other side and turn around and run back. On a track 1000m is 2 and a half  laps.

Warm UP:
Run 400

then do the following stretches:
Samson Stretch: Lunge forward for about 20 lunges and raise arms overhead. Hold each lunge for about 2 secs.

Run with high knees for a short distance

Kick Butts, either walking pace or jog (just like it sounds...kick your butt)

Frankensteins, Kick as high as you can your opposite leg to opposite arm for about 15 kicks

Then: For 1 lap (400m), Jog the curves and sprint the straightaways (so alternate 100m jog, 100m sprint)

Do any other stretches you can remember if you were paying attention in class.

WOD:
3 rounds

1000m Run (2 and 1/2 laps)
3 minute rest (exactly)

Wear a watch if you have one and try to pace yourself for each 400( 1 lap). Try to be aware of how fast you are running.
Try to descend your rounds. For example: 4:05, 4:04, 4:03 Try to get even 1 second faster each round.

Post your rounds to comments. We want to know how you are doing!!!! Call a friend and go together to the track!

There is a track close to the gym on Leonidas and Claiborne.
There is also a track on River Road at Jefferson Playground.