"Sprint to the Finish"

*bring long socks please* 

 

For Time: 

20 yd Weighted Duck Walk (kb)

4 Rope Climbs

30 Slam Balls

20 yd Broad Jump

6 Wall Walks

 

Level III

55/35# kb

legless climb from seated position

40# ball

wall walk= HS walk, 20 yds

 

Level 2

35/25# kb

20# ball. 

 

Level 1

25/15 # kb

12 Rope Pull to Standing 

20 yd bear crawl.  

 

Competitor Homework

12 minutes each to find: 

1 Squat Snatch, heavy for the day

1 Clean & Jerk, heavy for the day

 -then-

20 minutes to find a heavy 10 rep Front Squat for the day.  

 

 

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