3 rounds for time of:
Run 200 meters
20 knees-to-elbows
Run 200 meters
20 dumbbell thrusters
♀ 25-lb. DBs ♂ 40-lb. DBs
Intermediate Option:
3 rounds for time of:
Run 200 meters
15 knees-to-elbows
Run 200 meters
15 dumbbell thrusters
♀ 20-lb. DBs ♂ 30-lb. DBs
Beginner Option:
3 rounds for time of:
Run 200 meters
15 hanging knee raises
Run 200 meters
15 dumbbell thrusters
♀ 8-lb. DBs ♂ 15-lb. DBs
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