1 Mile Run and 50 reps for time


*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Re-test 1 mile run! Celebrate PR’s, ring the bell, write down/record 1 mile times in BTWB (post WOD preferably)

Then: 50 DB Burpee Box Step-Overs For Time (25/35s)(16/20″) https://www.youtube.com/watch?v=NL5Q2bumkfs

Stimulus Goal:

Why Do This Workout? Test your 1 mile run and see how you’ve improved! Doing the run in itself will help improve your cardio/conditioning too. If you think the 1 mile will take you longer than 12 minutes, then try a shorter distance. You could also row 1600m or bike 4000m if you can’t run. For the DB burpee step overs, it will take around 9 to 15 minutes. It’s going to be a grinder. You should be able to do 10 reps unbroken without putting the DBs down or resting. Once you get tired, it would be wise to take frequent but small rest breaks to avoid your forearms from exploding too much. Scaling Options: Lighter weight on DB and/or lower box.


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