Level 1

“Helen”

3 Rounds

400 meter Run

21 KB Swings, 35/18#

12 Ring Rows

Level 2

“Helen”

3 Rounds

400 meter Run

21 KB Swings, 44/26#

6/3 Pull Ups

Level 3

“Helen”

3 Rounds

400 meter Run

21 KB Swings, 53/35#

12 Pull Ups

Level 4 Rx

“Helen”

3 Rounds

400 meter Run

21 KB Swings, 53/35#

12 Pull Ups

*Less than 9 minutes

Motivation

Many of us are prepared to die with courage but how many of us are living courageously?

Strength

10 Push Press Every minute for 5 minutes @70% of Press

Strategy

Get more Awesome: 100 Flutter Kicks / Shoulder Lacrosse Ball mobility