5 Rounds of:
Row 250m
Run 200m
15 Pull Ups
Rest As Needed
How could a nearly weightless PVC pipe pose a threat you ask. How about by doing high rep fundamental movements for time mixed inbetween a miles worth of running. The Broomstick Mile is something I have always wanted to put into the program, and there was never a better useage of this WOD than in our Foundations program. The key to building technique and consistency is practice. By using no weight we optimize correct form and by doing tons of reps we get that pracitce element. Then throw in some running to up the intensity and we have ourself a great WOD. Here is the 6AM class hitting the overhead squats in the first portion of this workout.
"The Broomstick Mile"
For Time With A PCV Pipe:
25 Back Squat
25 Front Squat
25 Overhead Squat
Run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400m
50 Deadlift
Run 400m
50 Hang Power Snatch
Run 400m
Think it looks easy? Give it a try.
