Level 1

5 Rounds
25 Double Unders
25 Sit Ups
+
5 Rounds
200m Run
20 Russian KB Swings   53#/35#
10 Burpees
20 Goblet Squats
Post time.

 

Level 2

4 Rounds
20/15 Calories on Assault Bike
10 Squat Snatches   115#/85#
5 Muscle Ups
50 ft. Handstand Walks
+
Back Squat   5 X 3  @ 85 – 90% 1RM
Post time and load.

 

“Weight Vest Wednesday”
20#/14#

1000m Run
30 Pull Ups
50 Squats
600m Run
30 Wall Ball   20#/14#
50 Push Ups
200m Run
30 Burpees
50 Overhead Walking Lunges  45#/35#
Post time