Marcel B (26 yrs old) recently finished 2nd in his AG and 9th overall in the recent 2014 Chattanooga Waterfront Olympic Distance...

For time: 15 thruster 1 burpee 14 thrusters 2 burpees 13 thursters 3 burpees ..... 1 thruster 15 burpees

200 swim, 100 kick, 200 pull =600 4 X 75's (25 scull, 25 underwater streamline kick, 25 swim) 2 Rounds: 50 on 1:00, 50 on :55, 50 on...

Main set Floor alternating arm bench press x 12 (6 ea arm) 10 x SDLHP ( high pulls with dumbbells) * start in wide stance, maintain...

Warm up 500 choice 5 X 50's at :55 count strokes or have someone count your strokes for each 50 - fast pace, work hard. Easy 50 4 X 50's...

Dynamic warm up skips, cariocha, side shuffle, butt kicks, hops, walk lunge w twist, skip for height, skip for distance, inch worm,...

500 warm up 4 x 50's under water 12.5 yards, scull feet first 12.5 yards, sprint back 25 :10 R 300 pull, every 4th 25 is underwater...

300 swim, 200 kick, 100 build speed each 25. Pull steady 300 6 X 150's R:15 or on the 2:15 6 X 100's on 1:30 or :10 sec rest. 6 X...

Find an appropriately heavy rock based on your conditioning. 4 Rounds of: Ground to Overhead with rock X 12 Under hand rock toss 10...