January 22, 2019

GROUP WARMUP
4:00 AMRAP
100 meter run
:30 ski/bike-erg
5 standing toe touches

DISTANCE CONDITIONING WORK
For time:
1000 meter ski
4000 meter bike erg
2000 meter run
*Heats of 7 every 9-10 minutes

ALTERNATE DISTANCE CONDITIONING WORK
For time:
700 meter ski
3000 meter bike erg
1000 meter run

MOBILITY
:30 soleus and gastroc stretch each leg
1:00 pigeon stretch each side
1:00 seated forward fold

Amy Koziel

Sadly, we are saying goodbye to Amy Koziel this month, a member and friend for almost three years. She is heading on to a big new adventure out in Arizona on January 27. Best of luck, Amy. We will miss you!