WOD
“Broomstick Mile”
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 400 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 400 meters,
50 Squat Cleans,
Run 400 meters,
50 Snatches,
Run 400 meters.
All of this work, except for the runs, is done with a PVC pipe. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Everyone stays together for every rep.