Misfits 2/14-2/20

Hey Misfits,


This week and next week's workouts will be less intense as some of us are tapering for the Gasparilla Marathon 2/28. Feel free to increase your own workouts as you see fit.

Sunday, 2/14 make up workout if you missed WODs from last week.

Monday, 2/15 swim on your own, meet at the Wade's for indoor cycling 9:30 a.m.

Tuesday, 2/16 Meet at the Vaughan Center at 9 a.m. steady state run bring $2-$3.

Wednesday, 2/17 WOD, see below.

Thursday, 2/18 Meet at the Wades for a 3 hour bike ride 9 a.m.

Friday, 2/19 Swim on your own

Saturday, 2/20 Rockford Road Runner's Survivor Trail Series 15K (9.3 miles) NOON. Visit www.rockfordroadrunners.org for more info. contact us if you are interested in going.

WOD 2/17
Run 1 mile warm up
-30 push ups
-30 squats
-25 push ups
-25 squats
-20 push ups
-20 squats
-15 push ups
-15 squats
-10 push ups
-10 squats
Run 1 mile
-1 minute plank
-20 burpees (4 count)
-30 second side plank (each side)
-15 burpees (4 count)
-50 second plank
-10 burpees (4 count)
-25 second side plank (each side)
-5 burpees (4 count)
Run 1 mile cool down

On a personal note, I'd like to offer good thoughts to Cliff Lo and his family in their difficult time. Cliff's sister passed away today after a long and difficult battle with cancer. 

Kristen and Al