8/8/20 - Saturday

Tier 1, 2, 3 and Competitor

Regular Programming:

For Time:

200m Run

15 Chest to Bar Pullups, Pullups or Ring Rows

15 Shoulder to OH

400m Run

20 Chest to Bar Pullups, Pullups or Ring Rows

20 Shoulder to OH

800m Run

20 Shoulder to OH

20 Chest to Bar Pullups, Pullups or Ring Rows

400m Run

15 Shoulder to OH

15 Chest to Bar Pullups, Pullups or Ring Rows

200m Run

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95 + wear a vest 20/14

Home Version:

For Time:

200m Run

15 DB or Odd Object Bent Over Rows

15 DB or Odd Object Shoulder to OH

400m Run

20 DB or Odd Object Bent Over Rows

20 DB or Odd Object Shoulder to OH

800m Run

20 DB or Odd Object Shoulder to OH

20 DB or Odd Object Bent Over Rows

400m Run

15 DB or Odd Object Shoulder to OH

15 DB or Odd Object Bent Over Rows

200m Run

Outdoor Class:

For Time:

Run 1 Lap

15 Bent Over Rows

15 Shoulder to OH

Run 2 Laps

20 Bent Over Rows

20 Shoulder to OH

Run 3 Laps

20 Shoulder to OH

20 Bent Over Rows

Run 2 Laps

15 Shoulder to OH

15 Bent Over Rows

Run 1 Lap

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95