Level I 800m Run 50 Pull Ups 50 Squats 50 Push Ups 50 Lunges 400m Run 50 Lunges 50 Push Ups 50 Squats 50 Pull [...]

Level I 1500m Row 3 Rounds 25 KB Swings  53#/35# 15 Pull Ups 1500m Row Post time. Level II Within 20 Minute Time Limit: 1 [...]

Level I 3 Rounds 50 Jump Rope Reps 15 Power Snatch  75#/53# 15 Thrusters 15 Lateral Bar Jumps   R+L=1 Rep 45 Sit Ups Post time. [...]

Level I 4 Rounds 400m Run 20 Box Jumps 24"/20" 20 Push Press  75#/53# 10 Pull Ups 10 Burpees Post time. Level II 30 Deadlifts  [...]

8:30am - 10:00am Open Gym 10:00am Free Class The workout will be posted in the gym.

5 Rounds 400m Run 10 Ring Dips 15 Toes To Bar 20 Skater Plyos (Right and Left = 1 rep) Post total time.

Level I "Jonesworthy" 80 Squats 40 KB Swings  53#/35# 20 Pull Ups 64 Squats 32 KB Swings 16 Pull Ups 48 Squats 24 KB Swings [...]

Level I 800m Run 50 Thrusters  45#/33# 50 Sit Ups 50 Thrusters 800m Run Post time. Level II Squat Clean  2,2,2,2 + 3 Rounds 250M [...]

Level I 15 Rounds 3 Wall Ball 20#/14# 3 Pull Ups 3 Push Ups Post time. Level II AMRAP in 7 Minutes 5 Power Snatch  [...]

Level I 800m Run 50 KB Swings  53#/35# 10 Knees to Elbows 10 Burpees 400m Run 25 KB Swings 20 Knees to Elbows 20 Burpees [...]