Wednesday "One Mile for time" plus "500m row for time"

Vincent Rono runs a 3:57 mile

On the treadmill or elliptical complete one mile as fast as you can. Post times to comments. Be sure to stretch well before and after the run.

Once you have calmed down but before you cool down, go down to the Pit, dig out the rowers and complete one 500m row as fast as you can. Post times to comments.