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DESCRIPTION

STRUCTURE: Athletes will complete 10 Rounds of 10 Wall Balls, 3 Heavy Deadlifts, and 50 Meter Farmers Carry. Today’s workout will have a 30 Minute Time Cap.

STIMULUS: “MILESTONES” is a Grindy Threshold workout.

STRATEGY: Athletes should be able to complete Wall Balls in under 0:30, Deadlifts in under 0:30, and Farmers Carry in under 1:00. Where athletes will accumulate time today is during the transitions. Ideally, athletes should take 3-5 big breaths (0:10-15 max) between movements.

SCALING: Athletes should be able to complete Wall Balls unbroken, Deadlifts in 3 quick singles, and 50 Meter Farmers Carry unbroken when fresh but in the workout possibly taking a strategic break.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish between 20-30 Minutes.

EFFICIENCY TIPS

-Athletes should complete the first 6 Rounds at a controlled pace: unbroken Wall Balls, 3 breaths, 3 quick singles or unbroken Deadlifts, 3 breaths, unbroken Farmers Carry or 1 strategic break at the turn to allow for unbroken Wall Balls

-The big focus today is breathing during the transition but only taking 10-15 seconds

WOD

Milestones (Time)

“MILESTONES”

10 Rounds For Time:

10 Wall Balls

3 Deadlifts

50 Meter Farmers Carry (2 DB)

Time Cap: 30 Minutes

RX+-20/14#, 10/9′, 315/225#, 50/35#

RX -20/14#, 10/9′, 225/155#, 35/20#

50-59 -14/10#. 10/8′, 155/105#, 20/15#

60+ 10/6#, 10/8′, 135/95#, 15/10#

Basics-5 Rounds, light WB, DL, DB