Wednesday’s workout is one we have never done before.  It’s 15 minutes of…running.  Relax homies, help it’s spread over 30 minutes.  You will run to and from the 400m point as many times as possible in 30 second periods.  Run as fast and far as you can for 30 seconds, then rest for 30.  During the rest period, you may walk at a leisurely pace.  But this is not about eating up as much territory in the rest period.  Run hard, let your body recover, then run hard again.
A coach will be by the mail boxes, letting you know when to run and when to rest.

Workout of the Day
Strength/Skill
OTM 10
5 Strict Pullups
5 Dips
Conditioning 
30 Rounds
30 Seconds run
30 Seconds recovery walk
Score is the total distance covered.