5 rounds for time of:

Run, 300 m

Sled Push, 135/90 lbs, 60 ft

15 Bench Press, 135/95 lbs

Run / Row, 400 m
Sled Push / Dumbbell Walking Lunges, 50/35 lbs, 50 ft

STIMULUS and GOALS
The stimulus for today’s workout is a long, steady grind effort where pacing and sets stay consistent across the 5 rounds. It’s a long workout where the lower body get’s attacked while the bench is there to give athletes a break. The first round will tell you everything you need to know, so recommend to athletes on light-moderate pacing with similar round times.

Not a rabbit race, more like an aggressive turtle

Sled Weight: Sled (100lbs) + 3×45(Men)/2×45(Women)

For quality:

12 Ring Kip Swings

12 Ring Dips

Crab Walk, 50 ft

10 Ring Kip Swings

10 Ring Dips

Crab Walk, 50 ft

8 Ring Kip Swings

8 Ring Dips

Crab Walk, 50 ft

6 Ring Kip Swings

6 Ring Dips

Crab Walk, 50 ft

4 Ring Kip Swings

4 Ring Dips

Crab Walk, 50 ft

2 Ring Kip Swings

2 Ring Dips

Crab Walk, 50 ft

Complete with a partner and each work/rest to complete.

Advanced: Rx Ring Dips
Intermediate: Ring Dips with Heel on Box
Beginner: Ring Push Ups OR Push Ups on Floor