Level 1

1500m Row
1200m Run
10 Burpees Over Rower
1000m Row
800m Run
15 Burpees Over Rower
500m Row
400m Run
20 Burpees Over Rower
– Rest 3 minutes –
3 Attempts at One Rep Max Load Back Squat
* 7 minute time cap.
Post time and load.

 

Level 2

7 Rounds
1 Round every 2 minutes
12 Deadlifts  185#/125#
9 Hang Power Cleans
6 Push Jerks
+
5 Rounds
20/15 Calories On Assault Bike
3 Ring Muscle Ups
20 Goblet Squats  70#/53#
Post Rx or rounds completed and time.

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
400m Run
25 ft. DB Bear Crawl 2 x 35#/25#
25 DB Push Jerks
25 ft. DB Bear Crawl
25 DB Front Squats
Post time.