Skill/Strength:
For Load:
Every 90 seconds x 6 Sets
6 Dual Dumbbell /Kettlebell Hang Clean and Jerk
Choice on Loads and KB’s or DB’s
WOD:
“Raptor Run”
For Time:
400m Run
15 Burpee Box Jumps (Facing)
400m Run
30 Burpee to Target (Out of Reach)
400m Run
15 Burpee Box Jumps (Facing)
Box Height: 24/20in
—-
Level 2:
For Time:
400m Run
12 Burpee Box Jumps (Facing)
400m Run
24 Burpee to Target (Out of Reach)
400m Run
12 Burpee Box Jumps (Facing)
Box Height: 24/20in
—-
Level 1:
For Time:
200m Run
10 Burpee Box Step-Ups
400m Run
20 Line Facing Burpees
200m Run
10 Burpee Box Step-Ups
Box Height: 24/20in
—
Masters 55+:
For Time:
400m Run
12 Burpee Box Jumps (Facing)
400m Run
24 Burpee to Target (Out of Reach)
400m Run
12 Burpee Box Jumps (Facing)
Box Height: 24/20in
—
Competitor:
For Time:
400m Run
18 Burpee Box Jumps (Facing)
400m Run
36 Burpee to Target (Out of Reach)
400m Run
18 Burpee Box Jumps (Facing)
Box Height: 24/20in
–
Travel / Hotel:
For Time:
400m Run
15 Burpees to Target
400m Run
30 Line Facing Burpees
400m Run
15 Burpees to Target