Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.

-Heel to Opp Knee on Wall
 10x3 each leg
-SLS heel to knee on floor x 20
-Toy Soldier w/ Ankle Scoop
- Quad Stretch w/ Sampson
- Wrist Ext x 10 each direction

Squat Clean Skill Progression
Thruster
WOD Brief (10 min)

The Green Mile

(Start by 20 after and 30 min time cap)
For Time:

1 Mile Run/2000m Row/Ski/ 120/84cal Bike
50 Pull-ups
30 Squat Clean Thrusters   135/95

Base Camp- 800m Run/1000m Row/ 60/44 cal Bike, 25 Ring Rows, 20 WB Squat Clean Thrusters
L1- 800m Run/ 60/44 cal Bike/ 25 Ring Rows, 15 Squat Clean Thruster 15#/Pipe elevated surface as needed
L2- 1200m Run/ 90/66 cal Bike/ 40 Ring Rows, 25 Squat Clean Thruster 35/15 Full Range
L3- 1 Mile Run, 50 Strict Pull Up w/ band, 30 Squat Clean Thruster 95/65
L4- As Above
Seated Athlete- 1000m Ski, 25 Pull Up, 30 Clean & Jerks

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Body Armor

OPTIONAL
3 Giant Sets:
50" Overhead Dumbbell Walking Lunge  (Left)
50' Overhead Dumbbell Walking Lunge (Right)
50' Broad Jump

REST 1:30 Between Sets

REQUIRED
-Flamingo
-Spiderman
-Happy Baby
-Inversion Table (optional)
-Up/Downward Dog
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Comments

Tyler Pickett

Tyler Pickett 2 weeks ago / Reply

The Green Mile: 20:00
Notes: 1000 ski 25 pull up w chair 30 clean & jerk 15lb

Samantha Bunch

Samantha Bunch 2 weeks ago / Reply

The Green Mile: 26:09

Rebecca Beach

Rebecca Beach 2 weeks ago / Reply

The Green Mile: 23:30
Notes: 55 lb barbell

Dan Wischmeyer

Dan Wischmeyer 2 weeks ago / Reply

The Green Mile: 21:59

Phil Haas

Phil Haas 2 weeks ago / Reply

Body Armor:

Phil Haas

Phil Haas 2 weeks ago / Reply

The Green Mile: 20:48
Notes: 75lb Clusters

Adriana Posadas

Adriana Posadas 2 weeks ago / Reply

The Green Mile: 19:20

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