Congratulations to Mike B. for his completion of this past weekend’s Rock and Roll Marathon.  The celebration with his kids is priceless.

 

Level 1

4 Rounds
600m Run
20 Wall Ball  20#/14#
15 Skater Plyos  R+L=1  4′
10 Burpees
Post time.

 

Level 2

Take 10 minutes to build to heavy single for:
Snatch
+
400m Run
15 Wall Walks
400m Run
30 KB Swings  70#/53#
400m Run
30 CTB Pull Ups
400m Run
15 Wall Walks
Post load and time.

 

“Weight Vest Wednesday”
20#/14#

200 Single Unders
100 ft. Walking Lunges
25 Push Ups
400m Run
25 Push Ups
100 ft. Walking Lunges
200 Single Unders
+
800m Run
50 DB Deadlifts  50#/35#
25 DB Front Squats
50 DB Deadlifts
800m Run
Post time.