WHITEBOARD BRIEF

– Metcon: Do not try to set a PR on your first mile run. Use a pace that will allow you to go right into your burpees without excessive resting. Your second mile interval will be slower than your first but try to stay within 90s of your first split. Some of you will hit the time-cap on this one, it’s ok! Effort should be around 70-75%.

METCON

“Run Forrest”
For time:
Run 1 Mile
100 Burpees
Run 1 Mile

L2: (800m Runs) (75 Burpees)
L1: (50 Burpees or done with a partner)
30:00 Cap

EXTRA CREDIT

Sledpull Powerwalk x 8:00 @1/2 BW.
– 200 meters forward
– 200 meters backward