Mid week workouts:

Grinders
WOD A Amrap 20
     1 hill ascent
     1 descent
   2-4-6-8…ascending
      Burpees
Find a good sledding hill, and wear a vest. Looking for a hill 50-100 m long that climbs 2-4 flights. Ron should take 1-2 minutes.

WOD B  2 mile run with vest

Half marathon accumulate 10 miles total Tuesday - Friday
of the 10, keep 7 within a 24 hour period

Weekend long run The run will begin on Sunday promptly at 1:30 PM at Pearson Park in Oregon. Please arrive around 1:15 PM to stretch/warm-up. There is a 3.2 mile loop and a 2.8 mile loop.

Grinders: as many miles as possible (AMMAP) in 60 minutes while wearing a vest
Halfers: AMMAP 90…