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WOW 10-1-13

It’s October and cooler weather is here, which is a GREAT time to workout outside!  Grab a waterbottle, put on your best Spahten training shirt and rock out this WOW!

Warm up: 2 miles or 30 minutes jogging (which ever comes first)

Now that you are warmed up, do the following:

* Run 1 mile (at 5k race pace)

Do 5 rounds of the following:

* Run 1 Mile (at 5k race pace)

There are ONLY 2 runs in this WOW (besides warm up).  Run 1 mile, do 5 rounds of exercises followed by 1 mile run!  Get after it people!  Aroo, Aroo, Aroo!

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