Tough Ladders

FNGs: None today
Warm Up:

Mosey to the track and a mosey lap

Grab some fence for side to side leg swings x10 IC

Tiger claws x10

Front to back leg swings x5 IC
The Workout:

Ladder work – 400m at Long Interval, 400m recovery, 800m at LI, 400m recovery, 1200m at LI, 400m recovery, 1600m at LI, 400m recovery, 1200m at LI (this is where it got tough!), 400m recovery, 800m at LI, 400m recovery, 400m at short interval

Recovery mosey back to the flag and we were out of time

Mary:

Not today 🙁
Announcements:

Christmas party tonight!
T-Claps (Recognition):

UTI for crushing the last 400m

Skidmark for an awesome CoT exercise about pax that we’re thankful for
Prayer:

187’s M, Fanny Pack’s M, the pax that we were all thankful for