Weekly Mile Test

My original plan was to warm-up and then go for a speed mile and finish with lifting and a slow jog.  But when I got to the gym I just wanted to do something a little different.

After a 15 min warm-up on the AMT, I headed to the stage.

The rowing machines are on the stage.

 

WOD

5 Rounds

 

200 m--rowing machine

5 sumo squats (holding 35lb. dumbbell)

10 burpees

 

 

I didn't time myself, but it took about 10 minutes. I probably should have done a heavier weight or more reps with the squats. I felt good doing burpees.  I think my

"graceful belly-flop" is getting more graceful.

 

I recovered on the AMT for 7 minutes and then went to the treadmill.

 

3 miles on treadmill

--1st mile 9 minutes

--fast mile 6:45 minutes

--3rd mile run/walk 10 minutes

 

 

Weekly Mile Test: 6:45

Goal Time: cut to 6:30