Level 1

Three rounds for time of:

20 Ring Rows

20 Knee Raises

20 Burpees

Run 800 meters

Level 2

Three rounds for time of:

10 pull-ups

20 L-raises

30 Burpees

Run 800 meters

Level 3

Three rounds for time of:

20 pull-ups

30 Toes to bar

40 Burpees

Run 800 meters

Level 4

“Forrest”

Three rounds for time of:

20 L-pull-ups

30 Toes to bar

40 Burpees

Run 800 meters

Motivation

“Forrest”

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Strength

10 minutes of Snatch Pulls working to heavy set of 2

We’ve got a long workout today, so we’re going to rush strength a little, make sure you go only as heavy as your body allows.

Get more Awesome:  Couch stretch 2 minutes/side pigeon stretch 1 minute/side.