Monday, 3/22 on your own 5k and .50 mile swim followed by WOD #1, see below
Tuesday, 3/23 8:00 a.m. run. Meet at Silver springs boat launch for a muddy trail run, at least five miles
Wednesday, 3/24 8:45 a.m. indoor bike ride (or patio depends on the weather) at least 1 hour, possible run to follow at least 5 miles
Thursday, 3/25 8:45 a.m., meet at the house, for Al's choice. Bring outdoor running and indoor biking attire.
Friday, 3/26 meet at the Vaughan Center 10:00 a.m. for an indoor run (forecast calling for cold and rain). Bring $2 for the track
Saturday, 3/27 Swim on your own and indoor ride 3 p.m. at the Wades.
Sunday, 3/28 active rest, do what you want.
WOD #1
Complete as many rounds in 20 minutes as you can of:
Run 400m (.25 miles)
40 Wallball shots at least 12lb medicine ball
Run 400m (.25 miles)
40 Wallball shots at least 12lb medicine ball
This week's workout brought to you entirely by . . .Kristen Wade
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