WOD NOTES:
The REBEL mile is one of our benchmarks.
If this is a repeat for you? Make sure to discuss pacing and strategy with your trainer.
If running is not an option for you? Time to get busy on the Airdyne with a one mile option.
Fitness and Performance
“REBEL Mile”
400 m ski
800 m run
400 m row
3-5 sets based on fatigue
10 Box jump w/step down
20 Hollow rocks
Rest as needed between sets
Sport
Snatch Waves x 2
75% x 3, 80% x 2, 85% x 2, 90% x 1
For time
“Heavy Diane”
9-7-5
Dead lifts @315/225
Strict deficit HSPU
