Warm up: 400 m run, running drills, movement prep
1 mile run for time*
Rest 6 min
Level 2 & 3
30 du’s
20 wall balls
10 deadlifts @bw
3 RFT
Level 1
30 du’s (15 failed attempts)
20 wall balls
10 deadlifts
3 RFT
Post mile time and met con time for score
*If you are in the Fat Loss & Performance challenge and doing your mile run for time on Sat you may do a 2K row instead
Some excellent PR's on the mile times! Speed is in the air. . .
1 mile run for time*
Rest 6 min
Level 2 & 3
30 du’s
20 wall balls
10 deadlifts @bw
3 RFT
Level 1
30 du’s (15 failed attempts)
20 wall balls
10 deadlifts
3 RFT
Post mile time and met con time for score
*If you are in the Fat Loss & Performance challenge and doing your mile run for time on Sat you may do a 2K row instead
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Some excellent PR's on the mile times! Speed is in the air. . .
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