Tuesday 11.29.11

A training facility need not be equipped with a track to take advantage of measured runs. The Compound is located in an industrial park and we've measured and marked from our gym door 100, 400, 800 and 5k routes.These "urban runs" are fraught with obstacles like mossy gutters, moving cars, and of course I've dodged a dog or two. For many of our athletes this has greater application and relevance than loops on a rubber track.

SWOD: Power Clean 1-1-1-1-1-1-1

Metcon: For 7:00:

- 800 m Run

- Max Reps of Deadlift (75-85% of today's 1rm) with remaining time

Post weights, time of run and Deadlift reps to comments.