“The Miracle Miles” by DB
-400m RUN
rest 1 min
-200m RUN
rest 1 min
-400m RUN
rest 1 min
-200m RUN
rest 1 min
-400m RUN
rest 1 min
-400m ROW
rest 1 min
-200m ROW
rest 1 min
-400m ROW
rest 1 min
-200m ROW
rest 1 min
-400m ROW
rest 1 min
3 RFT:
-12 T2B
-12 Snatch 95/65 RX+ 115/75 MRX 75/55
-12 OHS
-6 Over Bar Burpees
**Athletes choice to start with Run or Row**
Thanksgiving Schedule is as follows:
Friday, November 29th: 8:00am and 9:30am classes offered, all other classes are canceled.
Jenks miles: bike/row
WOD Rx’d
Total time: 37:04
WOD Rx. Run/row. 39:46
Run:
11:34-4:00=7:34
Row:
11:38-4:00=7:38
3rft:
15:34
RX Row/Run total time 31:56
1.34, 3.22, 5:55, 7:40, 10:12
12:57, 14:51, 17:28, 19:23, 22:03
(Time after completed rest and round for comparison purposes next year)
Wod Rx as written:
32:23
WOD Rx Run then Row
32:11 total time
Wod rx
32:10
The 3rd wod was sooo slow
“3 round”
WOD Rx’d 30:46
Run then row
WOD rx’d run/row
Run: 10:57-4:00=6:57
Row: 11:43-4:00=7:43
Total time=34:34
Wod all rowing and no jumping over bar for the burpees
Time=33:00
CFJ mile on ski erg
10:54
CFJ Mike row
11:48
3 rounds rxd
14:32
Total 38:14