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Mashpee, MA 02649
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Thursday

November 07, 2013
CrossFit Cape Cod

Workout Of The Day

Partner Running WOD
4 Rounds For Time
200m-400m-200m
One Person Rests While The Other Runs. A round is completed when both athletes have done all 800m each.
If you prefer to do this solo just do equal work to rest on each run.

Followed By 10 minute hold in the squat position.

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  1. jwash Reply

    Mark….I think there is a typo in tomorrow’s workout. It reads: 10 minute squat.

  2. Raider Rose Reply

    Im with Jenn…..

  3. sarah lee Reply

    It’s just sitting for 10 minutes;)

  4. sarah lee Reply

    33:08. Teamed up with Sarah Sp and rowed.

  5. Raider Rose Reply

    I rowed, my partner ran, 30 minutes! I don’t know how long I was able to “sit” for (haha) my thighs really started to cramp

  6. OldNatickRookie Reply

    35:18 ran with Mike (not sure last name)that works out to 08:48 miles. I’ll take that any day.

  7. Raider Rose Reply

    Thank you mark for helping with my deadlift technique this afternoon!

  8. Kelly Cook Reply

    34:26, partnered with Shannah (sorry if I didn’t spell it right).

  9. KristinP Reply

    40:45 of pure joy… partnered with my fav, Jenn! Then this Sally spent most of the ten minutes Sallying up:)

  10. KristinP Reply

    Oh and thanks for the running tips Mark Lee…you may have changed my life, no but seriously!

  11. Allan Fleck Reply

    Mason Rocks!!! 25:08 great rain running…

  12. mason Reply

    Thanks Allan, we both rocked that one!!! The rain made it fun and interesting navigating that corner.
    Great job everyone tonight. Special shout out to Kevin at 6:30 who did it alone and did awesome!

  13. jwash Reply

    Roxanne, a hippie sit-in with 10 minute squats, and running in the rain. Loved today’s wod and partnering with Kristen. Two short months ago I never would have been able to do this. Progress!

  14. Mark Lee Reply

    Great work today everyone!!!
    26:40something

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