WARMUP:
CFWU
WOD:
With a Broomstick or PVC, perform the following as a team, for time:
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Cleans
Run 400 m
50 Snatch
Run 400m
Total running is one mile, thus the name!
Everything is done as a team, so you move on to the next round once everyone is back from the run.
Timer stops once the last person is in from the last run.
COOLDOWN:
Roller Therapy
WOD @ home, solo:
ReplyDeleteOkay, I took the way of the timid. I halved the reps and the meters, and did it twice.
Time: 28:20
BTW, my 100 m route from the barn to the creek is uphill on the way back to the barn, ever so slightly, but kept getting steeper.
What a great workout!