Level 1

Quarter Gone Bad

Five rounds for total reps of:

Thrusters – 15 Seconds

Rest 45 Seconds

Ring Rows – 15 Seconds

Rest 45 Seconds

Burpees – 15 Seconds

Rest 45 Seconds

 

Level 2

Quarter Gone Bad

Five rounds for total reps of:

75/53Thrusters – 15 Seconds

Rest 45 Seconds

pull-ups – 15 Seconds

Rest 45 Seconds

Burpees – 15 Seconds

Rest 45 Seconds

Level 3

Quarter Gone Bad

Five rounds for total reps of:

95/65 lb Thrusters – 15 Seconds

Rest 45 Seconds

35/10 lb Weighted pull-ups – 15 Seconds

Rest 45 Seconds

Burpees – 15 Seconds

Rest 45 Seconds

Level 4 Rx

Quarter Gone Bad

Five rounds for total reps of:

135/95 lb Thrusters – 15 Seconds

Rest 45 Seconds

50/20 lb Weighted pull-ups – 15 Seconds

Rest 45 Seconds

Burpees – 15 Seconds

Rest 45 Seconds

 

Motivation

Strength

Front squat

Mobility:  couch stretch 2 minutes per side