Sgt. Mark Gallagher Memorial WOD

The Broomstick Mile, a workout that is performed with no weight, but still packs a wallop. For the story on why we’re doing this workout, CLICK HERE.

“The Broomstick Mile”
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Cleans
Run 400 m
50 Squat Snatch
Run 400m

22 thoughts on “Sgt. Mark Gallagher Memorial WOD”

  1. WUx1 + CS

    “The Broomstick Mile”
    Time–> 18:04 Rx’d

    Well done, Heidi, Gilles, Mark and John!

    Thanks Matt!

  2. Bobbie-Jo Killam

    Broomstick Mile
    Scaled to 15 and 35 reps
    26:46

    4 pm is MUCH hotter than 8:30am. This WOD was the first time I have ever felt faint and got chills.

  3. Lindsay Sherwood

    WOD Rx: 27:32

    Those squat snatches were rouuugh. My last run was pretty much a hobble haha

    Thanks Marcel!

  4. “The Broomstick Mile”
    25 Back Squats
    25 Front Squats
    25 Overhead Squats
    Run 400 m
    25 Shoulder Press
    25 Push Press
    25 Push Jerk
    Run 400 m
    50 Squat Cleans
    Run 400 m
    50 Squat Snatch
    Run 400m

    Subbed Assault Bike for 25 cals for runs, thanks to Kevin’s new purchase! Going to feel this one tomorrow…

  5. “The Broomstick Mile”
    25 Back Squats
    25 Front Squats
    25 Overhead Squats
    Run 400 m
    25 Shoulder Press
    25 Push Press
    25 Push Jerk
    Run 400 m
    50 Squat Cleans
    Run 400 m
    50 Squat Snatch
    Run 400m

    Nineteen thirty three with attention to form.

    Thanks Coach Marcel! Great job everyone!

  6. Gabriel Arsenault

    “The Broomstick Mile”
    25 Back Squats
    25 Front Squats
    25 Overhead Squats
    Run 400 m
    25 Shoulder Press
    25 Push Press
    25 Push Jerk
    Run 400 m
    50 Squat Cleans
    Run 400 m
    50 Squat Snatch
    Run 400m

    Time: 19:40

    Merci, Marcel, pour les conseils.

  7. “The Broomstick Mile”
    25 Back Squats
    25 Front Squats
    25 Overhead Squats
    Run 400 m
    25 Shoulder Press
    25 Push Press
    25 Push Jerk
    Run 400 m
    50 Squat Cleans
    Run 400 m
    50 Squat Snatch
    Run 400m

    TIME: 25:21

  8. The Broomstick Mile
    25 Back Squats
    25 Front Squats
    25 Overhead Squats
    Run 400 m
    25 Shoulder Press
    25 Push Press
    25 Push Jerk
    Run 400 m
    50 Squat Cleans
    Run 400 m
    50 Squat Snatch
    Run 400m
    26:38
    Thanks Marcel!

  9. Lisa MacLaughlin

    “The Broomstick Mile”
    25 Back Squats
    25 Front Squats
    25 Overhead Squats
    Run 400 m
    25 Shoulder Press
    25 Push Press
    25 Push Jerk
    Run 400 m
    50 Squat Cleans
    Run 400 m
    50 Squat Snatch
    Run 400m

    22:53

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