This is a two part workout today: First we are gonna start with a strength component and then finish with a metcon.
First-
Deadlift 3/3/3/3/3
Work for total tonnage.
Then 2nd- For time: Miracle Mile Mix
Run 1/2 mile
21 Italian Twists with 5% BW
Run 1/2 mile
15 Italian Twists
Run 1/2 mile
9 Italian Twists
CF: 10% BW on Italian Twists
Sub 1K Row or 1.5 mile bike.
Post deadlift tonnage and time of your miracle mile and if any scaling/mods. Compare miracle mile to Nov 4. or 11.01.12.
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