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William J. Johnston

Complete the following: 20 min AMRAP: 50 m bear crawl 10 burpee pull ups 20 jump lunges 200 m run Then ( rest as long as needed ) 3 mile run at moderate pace

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Bataan

Complete the following : 4 rounds : 40 push ups 50 situps 60 squats 1 mile run Notes : if you have a vest , use it

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Kettle Creek

Complete the following : 1000 m swim ( any stroke at 80% effort) 1 min rest 5 x 100m swim ( all CSS, with 15 sec rest) 1 min rest 4 x 200 m swim ( alt free and CSS, 20 sec rest) 1 min rest 1000 m swim ( any stroke 80% effort)

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Desmond Doss

Complete the following : 3 X 1 mile runs ( all out effort , 3 min rest ) Then : Deck of Cards : Hearts : burpees Spades : pull ups Diamonds : squats Clubs: 2 count lunges Jokers : dealers choice Notes : Aces = 15 , kings= 13, queens = 12, jacks = […]

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