3 Rounds for time:
Run 1 Mile
The idea is distance today....Don't turn this in to some short workout because it fits your need to cherry pick. Endurance is a physiological adaptation as it relates to fitness and variance so get your ass in the gym or find a route outside and get it done. No whining. It can't be all sexy metcons :)
"Fight Gone Bad"
Three Rounds of:
Wall Balls (20lbs/14lbs) 10ft target
Sumo Deadlift High Pull (75lbs/55lbs)
Box Jumps (20in)
Push Press (75lbs/55lbs)
Rest 1 minute
Complete as many reps as possible in one minute of each movement. The clock does not stop and will continuously run for the duration of the workout. This is a five minute round with one minute of rest between rounds. On the call of "rotate" the athlete must move to the next station immediately. One point is given for each rep and one point for each calorie on the rower. Score is total reps for all three rounds.