Well done athletes on all of your mile times I have to say I think it was perfect weather for a good run!!;) now onto a benchmark testing work out…

Are you one of those athletes that looks at the WOD exactly at 10 PM on the dot to see what’s coming the next day?? If So…. Create an app button on your smart phone that goes directly to our website – just click add to homepage on your smart phone options when on our website. 


400m Run (FT)




5 Pull-up

10 HR Push-Up

15 Air Squat


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