Monday – November 28, 2016 (20161128)

Level 1 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 Ring Rows

Level 2 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 6 pull-ups

Level 3

Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups

Level 4

Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups

*sub 9

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Get more Awesome:  Farmers Walk 200m AHAP in one go

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Thursday December 12th, 2019 (20191212)

Level 1 21-15-9 Deadlift (95/65#) Bench Press (65/44#) Bar Facing Burpees Level 2 21-15-9 Deadlift (135/95#) Bench Press (95/62#) Bar Facing Burpees Level 3 21-15-9

Tuesday December 10, 2019 (20191210)

Level 1 18 Minutes As Many Rounds as Possible 5 one arm Thrusters (L) into 10 Overhead Lunges (25/15#) 5 one arm Thruster (R) into