5K WOD #5

Join us Saturday October 4th at Raccoon River Biddle Shelter for our 6th WOD of our 5th Annual Outdoor Series.

Meet at the Rotary Biddle Shelter which is just West of the Beach, and directly in front of the Nature Lodge. It has a parking lot right next to it.

Coach will lead you through a stretch and warm-up, go over some pacing strategies, and be there to record your time at the end of the run.

• A positive attitude.
• Running shoes.
• Water.
• Headphones or small Bluetooth speaker.
• A watch or running app that can help with pace.
• Shorts, maybe a long sleeve shirt or light jacket.

After the warm-up, at the call of "3,2,1... GO!" we will head West around Raccoon River Park. It is exactly 3.1 miles around and this workout will take anywhere between 20 - 40 minutes. We recommend if you cannot keep a 12-13 minute / mile pace to travel our 2 mile route! We will have a set of cones set out at 1 mile where you will turn around and come back.

Think about leading with your belly button as you run, focus on your breathing cadence, and stay at a slightly uncomfortable pace for the first half. Second half, lean into the discomfort a little bit and if necessary back off for short periods of time and finish strong!

Good luck!

Host or Publisher Crossfit West Des Moines