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1 Mile Assessed Run + “Over The Top”

October 7, 2019

1 Mile Assessed Run Big Loop: Rest Test 3rd and Final Time in 2019 

  • Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
  • Down College
  • Right on Park
  • Right on Leland
  • Right on Wisteria
  • Right on Rockyford
  • Right on College
  • Finish at The Light Post near Sisson on the entrance in FitWit Parking Lot


Non Runners – Air Bike Test: 5000m Distance


“Over The Top”:  15 Minute Partner Workout

  • Partner up coming off the Mile for Wall Balls & KB Hold
  • 10-1 10M Run/Wall Ball Ladder
  • Sprint to otherside of the gym (Red Wall): 10 Wall Balls
  • Sprint back: Switch With Partner 
  • All while your partner is in a 2KB Racked Hold (40+/30+)
  • Switch and Start back at 9 Wall Balls the next round till finished.


Cool Down: Partner Hamstring PNF


October 7, 2019
View Calendar:


2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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