The Miracle Mile (Time) For Time 400m Run 25 Kettlebell Swings (55/35 lbs) 200m Farmers Walk (55,/35, 45/25 lbs) 200m Waiters Walk (45/25 lbs) 25 Box Jumps (24/20 in) 100m Sprint 100m Walking Lunge 100m Sprint 100m Walking Lunge 5 Burpees 400m Run w/ Medicine Ball (20/14 lbs) For the farmers walk carry one kettlebell
Hall 5 Rounds for Time 3 Cleans (225/155 lbs) 200 meter Sprint 20 Kettlebell Snatches (1.5/1 pood) (10 each arm) 2 minutes Rest U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The
400M Run 30 x Pull Up RX+[C2B] 30 x Front Rack Lunge RX + (135/95) RX{95/65} 400M Run 20 x Pull Up 20 x Front Rack Lunge 400M Run 10 x Pull Up 10 x Front Rack Lunge
Romanian Deadlifts 155/115 7,7,7,7,7,7 Then 4 Rounds 300M Row 10 Sumo Deadlifts 225/185 10 DB Curls 35/25 Ros and Penelope looking tacky!!!
WOD 27-21-15 reps for time of: 155/115-lb. back squats Handstand push-ups Post time to comments. Congrats Greg! 70.3 Miami Half Ironman in the books!!
