Wednesday 10/21
Afternoon:
Dynamic Warm Up
Warm Up Miles
6X400m @74,75,73,72,72,72 with 30s recovery
Cool Down Jog
notes: Did 4’s with the distance group which is daunting if anyone knows how good Wisco distance is 
Weightroom:
3,3,3 Snatch @65lbs, 85lbs, 105lbs
5X5 Squats @185lbs
3X5 CGRDL’s @135lbs
2X10 Reverse Hypers @50lbs
2X10 1 Leg Hamstring Bucks
2X10 Hanging Knee Raises
Volume for Day: 6 Miles
Volume for Week: 15 Miles