Workout of the Day
From 0:00 to 2:00
Run 200 meters
Back squat, 2 reps
From 2:01 to 4:00
Run 200 meters
Back squat, 4 reps
From 4:01 to 6:00
Run 200 meters
Back squat, 6 reps
Continue this pattern of work, adding 2 reps to the set of back squats for each 2:00 interval until no longer able. Score is the last successfully completed round + any reps of back squat completed during the failed round.
L4=185/125
L3=165/105
L2=135/95
L1=105/75

Non Nobis 161121
Two rounds for reps of the following:
From 0:00 to 2:00
Max reps rope climb, 15′
From 2:01 to 4:00
Max reps body weight front squat
From 4:01 to 6:00
Max reps single-arm overhead dumbbell walking lunge steps, alternating arms at the minute mark
From 6:01 to 8:00
Max reps dips
From 8:01 to 10:00
Rest
Scaling for the dumbbell: L4=45/30; L3=35/25; L2=30/20; L1=25/15

Post your scores to the Whiteboard.

Both classes transfer data from here.