"The Extra Mile"

For Time:

400 Meter Run

4 Rounds For Time:

5 Dumbbell Front Squats (50/35)'s

5 Strict Pull-ups

400 Meter Run

3 Rounds:

5 Dumbbell Front Squats (50/35's)

5 Strict Pull-ups

400 Meter Run

2 Rounds:

5 Dumbbell Front Squats (50/35's)

5 Strict Pull-ups

400 Meter Run

1 Round:

5 Dumbbell Front Squats (50/35's)

5 Strict Pull-ups

Fit Camp:

10 Reps of Everything

6 Rounds

Thrusters 20/35#

Bent Over Rows 20/35#

Burpees 20/35#