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WOD//

30:00 Run for max distance

- please wear a watch or be ready to securely run with a time keeper such as a phone.  The route planned is simple and you’ll simply turn around at the halfway point (15:00). Two ways to keep track. 1. Make note of your turn around point. And map it out using google maps pedometer. Or 2. Download a run tracker app such as Strava.

 - also if you happen to have a heart rate monitor, wear it! We’re looking for a sustained effort of roughly 30:00 above 75% of your max heart rate.

- this WOD is self scaling. Turn around at 15:00 reguaedless of how far you travel. If you need to walk, walk. Injured athletes can scale to a 30:00 Row, Ski, or Bike for max distance. 

- Ironically, the only athletes who have a good excuse to miss this would be a distance runner who already has a long run programmed for the day!  

- Are you a person who would skip a long or running WOD? If yes, you need to be here. Don’t be lame. I mean that in the most loving way!