Congratulations, Shelly, for completing the 100 Mile Trail Run.  How inspirational you are!

 

Level 1

4 Rounds
400m Run
12 Power Cleans  95#/65#
12 Front Squats
12 Push Jerks
12 Pull Ups
12 Burpees Over Bar
Post time.

 

Level 2

Bench Press  3,3,3,3,3
+
Weighted Pull Ups  1,1,1,1,1,1
+
2500m Row
Post loads and row time.

 

“Weight Vest Wednesday”
20#/14#

1200m Run
+
65 Pull Ups
100 Push Ups
125 Squats
+
1200m Run
Post time.
* Gym work can be partitioned as desired.