RX
3 rounds for time:
200-m run
20 knees-to-elbows
200-m run
20 DB thrusters (25/40 lb)
INTERMEDIATE
3 rounds for time:
200-m run
20 knees-to-armpits
200-m run
20 DB thrusters (15/25 lb)
BEGINNER
3 rounds for time:
200-m run
20 hanging knee raises
200-m run
10 single-arm DB thrusters/arm (10/15 lb)
SKILL WORK
Pre-workout:
For time:
800-m run
