“WLR Benchmark #1”

400m Sprint

30 Burpees

300m Sprint

20 Burpees

200m Sprint

10 Burpees

100m Sprint


WoD Notes: The run is meant to be an all-out sprint guys, so challenge yourselves not to walk or to use the run as your “recovery period” as I know all of us are guilty of doing (I’m more guilty than anyone when there is a running WoD).  Time to dig deep and start unleashing the beast within yourselves!  You all have enormous potential to achieve greatness; this doesn’t mean that I’m expecting all of you to be in the games next year, but I DO want to see 100% mental and physical engagement during the classes (AKA, just give us your full attention and effort each day).  You won’t believe how much that level of dedication and discipline carries over to every other aspect of your life.  I’m so proud of all of you, keep up the good work!


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.