Level 1

5 Sets
5 Bench Press  *AHAP
5/3 Strict Pull Ups
10 DB Bent Over Rows  ea. arm  * AHAP
6 DB One Arm Shoulder Press  ea. arm  *AHAP
12 Bench Tricep Dips
12 Barbell Bicep Curls
Post loads.

 

Level 2

5 Rounds
250m Row
15 Thrusters  95#/65#
30 Double Unders
– Rest 3 minutes –
4 Rounds
350m Row
10 Thrusters  115#/75#
50 Double Unders
– Rest 3 minutes –
3 Rounds
500m Row
5 Thrusters  135#/95#
75 Double Unders
Post time minus 6 minutes.

 

“Weighted Vest Wednesday”
20#/14#

1 Mile Run
+
4 Rounds
20 Alternating DB Snatches  35#/25#
15 Pull Ups
10 Box Jump Overs w/hands on Box  24″
+
1 Mile Run
Post time.