On Saturday, March 31st the El Segundo Run for Education 5K will run to raise money for the El Segundo Parent-Teacher Association (PTA) which provides extra funding to El Segundo’s public schools.  The run shouldn’t be as bad as the original Intrepid 5K we took around El Segundo, and will take runners past all of El Segundo’s public schools (course posted here for all that are curious).  The 5K begins at 8am in front of El Segundo High School, 640 Main St., just south of Oak Avenue on the east side of Main Street.  Just a bit later a Kids’ Fun Run will start around 9:15am in the same location.

Register as part of a team here and save $5 on your registration fees, just enter Intrepid Athletics as your team name.  Registering on a team will cost about $22.35 if you get your name in before March 23rd.  If you prefer to register as an individual, and not a part of our team, you can use the same link as above but plan on paying about $5 more.  Runners will receive a race shirt and the overall male and female winners receive trophies.  Running the Manhattan Beach 10K with a group of Intrepids made it much more enjoyable and think we can rally a good group for this event at the end of the month.  If you’re interested post to comments so I can get a head count.

WOD 3.14.12

Back Squat 3×5 or Wendler

Partner WOD:

Buy In with a 400m Run

Then 3 Rounds:
-One partner runs 170m while the other does thrusters
-When the partner returns, switch
-4 total rope climbs (between both partners)

Cash Out with a 1000m row (total between the partners)