“The Medley Mile” by DB
For Time: (30min cap)
400m Run/Row or 1km Assault Bike
40 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55
Rest 1min
200m Run/Row or 0.5km Assault Bike
20 Thrusters
Rest 1min
400m Run/Row or 1km Assault Bike
40 Box Jumps 24/20” RX+30/24 MRX 20/18”
Rest 1min
200m Run/Row or 0.5km Assault Bike
20 WallBall Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’
Rest 1min
400m Run/Row or 1km Assault Bike
40 Hang Power Snatch
Core Development
20 Evil Wheels
1min High Plank Hold
20 Reverse Rower Tucks
1min Low Plank Hold
CFHSV Running & Endurance WOD:
1200m run
rest 1:00
6 x 100m sprint, 100m recovery walk between efforts
1200m run
rest 1:00
6 x 100m sprint, 100m recovery walk between efforts
1200m run
