Long Sprint WOD
Take ample time to warm up, stretch, and mobilize. Pay special attention to your achilles and hip flexors.
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Advanced: Repeat 1x and keep your splits within a few seconds of each other. IE if it took you 8 minutes for the first 1600m, try and run it no slower than 8:05.
Post times to comments.
PM workout – 100 pushups for time
then…
Yoga cobra stretch – 10
Yoga frog stretch – 10 minutes
Yoga downward dog stretch – 10
Plie squat stretch – 10 (really work to get your knees out and stretch)
10 minutes of deep breathing/meditation/visualization
Personal Online Coaching
Work 1-on-1
with SEAL Grinder's Brad McLeod
To Achieve Your Goals
Personal fitness training from Brad McLeod, Navy Seal and CrossFit Level 1 instructor. Delivered online, directly to you.
"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.
