Wednesday. 1.28.15


MOB: Dynamic mobility with coach.

WU: 400m run.

REVIEW: Partner medball situps to throw.

C: For time. In teams of 2. One medball per team:

200 medball situps to throw 20# (alternating partners)

2 mile medball run (medball must be on your shoulder. alternate who carries medball as necessary)

LIII: At weight of choice.

LII: 150 medball situps to throw. 1 mile medball run.

LI: 100 medball situps to throw. 1 mile medball run/walk.

PWMOB: Full body rollout.

Advanced: wear 20# vests on the 2 mile run

Endurance: 3 mile medball run

The Mar: Accumulate 7 minutes of walking in 12 minutes.


Go for a thirty minute jog or walk. You should be able to carry on a conversation the whole time.


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