The gym will not be open on Saturday, September 19th. Here is a WOD that you can tackle on your own, with a few scaling options.
“Shawn”
Run 5 miles for time
Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.
Here are some good scaling options, based on your running ability – you don’t need to pigeon-hole yourself into one of these categories necessarily, but I included them for a reference of where to start.
– If you can run a 5K in under 30 mins:
– Run 5 miles in 10 minute intervals, and do 25 Squats and 25 Push-ups before your next interval begins. Shoot to complete it in 5 intervals.
– If you can run a 5K, but it wouldn’t be pretty:
– 3 rounds for time: Run 1 mile, do 20 Squats and 20 Push-ups
– If you can run a mile, but it wouldn’t be pretty:
– 3 rounds for time: Run 1/2 mile, do 20 Squats and 20 Push-ups