Change of Venue – PWVFD BlackOps to meet at The County – Pre-Blast for 11/7/19

The first monthly test in the 4 Part improvement series is tomorrow.  We will run it out of The County.

The layout will be the same each of the 4 weeks:

 

  • COP
  • Max Squats in 2 Min
  • 1 MIN break
  • Max T-Merkins in 2 Min
  • 1 Min Break
  • Max Big Boys in 2 Min
  • 2 Min Break
  • Run either 1 mile or 2 miles (you choose your program and stay with it for the 3 months)

 

  • Upon Return from the Run, you hit the ladder.
    • 20 Airpress
    • 20 Squats
    • 20 curb dips
    • 20 LBCs
    • 20 Calf Raises
  • Rinse & Repeat until time called.

See you at The County!

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