Like Wu-Tang… Oval Office Aint Nothing to “mess” With

After a brief discussion about the untapped possibilities of using the Wu-Tang Clan for FNG names, we took off to the oval….

1. 2 Lap Warm up
2. Ladder:

• • 1 Lap Fast
  • 1 Lap Easy
  • 2 Laps Fast
  • 1 Lap Easy
  • 4 Laps Fast
  • 1 Lap Easy
  • 2 Laps Fast
  • 1 Lap Fast
  • 1 Lap Easy

3. Fartlek till the end…..

COT:

• Prayers: Tonka, the Lancasters, July 4 travel
• Announcements:  Silverback Q at Starbucks Run Club