For Time: 

Run 400m

15 Ring Dips

--Rest 1 min--

Run 400m  

15 Pullups

--Rest 1 min--

Run 400m

15 Russian KB Swings @ 70/55

--Rest 1 min--

Run 400m

Row 250m

--Rest 1 min--

Run 400m

15 Wallball @ 20/14

--Rest 1 min-- 

Run 400m

15 Toes2Bar

 

**If your 400m is over 2 minutes, then please run 300m.  (Out the back door to the 200m mark and in the side door) 

 

Level 1: 

pushups for ring dips/ring rows for pullups/kb @ 45/25/ Wallball@14/10 / Beat Swing w/high knees for toes 2 bar 

Level 3: 

C2B Pullup

8 Toes to Bar plus 7 Bar Muscle Ups

 

 

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