Saturday 5.18.2019

"FITNESS"

In teams of two, complete the following for time:400 Meter Run (together)80 Alternating Single-Arm Dumbbell Snatches400 Meter Run (together)60 Dumbbell Push Presses400 Meter Run (together)40 Burpee Box Jump-Over or Step-Overs400 Meter Run (together)20 Dumbbell Renegade Rows (push-up, row left, push-up, row right = 1 rep)400 Meter Run (together)

"PERFORMANCE"

In teams of two, complete the following for time:400 Meter Run (together)80 Power Cleans (135/95 lbs)400 Meter Run (together)60 Shoulder to Overhead (135/95 lbs)400 Meter Run (together)40 Burpee Box Jump-Overs (24/20")400 Meter Run (together)20 Bar Muscle-Ups400 Meter Run (together)

"ENDURANCE"

Run 800 Meters @50%Then…Run 100 meters @90%Rest 30 secondsx 15-20 rounds(all runs should be within 3 seconds of each other -- if you fall off more than this, terminate the work)Then…Run 800 Meters @50%