Level I
DB Snatch 10
Sit up 20
AMRAP 25
Level II
“Litvinov”
Clean/Front Squat 3
Sprint 100 m
Rest 3 minutes
4 to 8 rounds
compare to: I don’t think we’ve done this before
Archive for sprint
WOD
Level I
Band Resisted Sprints-Tabata
Level II
DE Front Squat 3 3 3 3 3 3
—
“Jessie”
Deadlift (225/155lbs) 21 reps
Pull Up 30 reps
Run 1600m
for time
compare to 3-16-2011
WOD
Level I
“Fran in a can”
Thrusters: Max reps 30s
Pull Ups: Max Reps 30s
rest one minute
10 rounds
record best round and total of all rounds
Level II
Sprint Duathlon
100m Run (max of 3 attempts)
Row 500m
lowest combined rank wins
WOD
Level I
“Jackie”
Row 1000m
Thruster (45/33lbs) 50 reps
Pull Up 30 reps
for time
Level II
Sprint Plyos
—
Prowler Starts
10m (for max loads)
Rest 60-120 seconds
10 rounds
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