3S Long Interval Run 5-24-13

Brian MacKenzie, CrossFit Endurance founder
3S Run
10- 15 minutes Mobility
Episode 303: Going Around the Ankle MSNBC
Dynamic warm up
800m easy jog
5-10 minutes drill work:
3X running drill of choice 1
3 Xrunning drill of choice 2
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3X 1mile
5:00 Recovery
10-15 minutes warm down

+Remember to get signed up for a heat of Murph for Saturday+


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