Wednesday, March 13th


BLDR60

For time (teams of 2)

100 Pull-ups

800m Run (200m intervals)  

42 Power Cleans (mod/heavy)

1600m Run (400m intervals)  

42 Squat Cleans (mod/heavy)

800m Run

100 Pull-ups


BLDR45

a) DB Bent Over Row (4x10)

b) 3 Rounds

20/15 Cal Row

Rest 30 seconds

20/15 Cal Bike

Rest 30 seconds


BLDR30

5 RFT (TCO 20)

12 DB Deadlift

9 DB Hang Power Clean

6 DB Push Press

200m Run


BLDRStrength

a) Deadlift (3x10)

b) Rack Pulls (3x10)

c) Dual KB Front Rack Carry (3 x 20m)

d) Bent Over Rows (3x10)

e) Sorenson Hold (3 x 30-60 sec)

Park Roberts