Level 1

“Pay the Piper 3.0″
400m Run
10 Power Clean and Jerks  95#/65#
400m Run
9 Power Clean and Jerks”
400m Run
8 Power Clean and Jerks
400m Run
7 Power Clean and Jerks……until
400m Run
1 Power Clean and Jerk
Post time.

 

Level 2

AMRAP in 7 minutes
12 Calories on Assault Bike
1 Rope Climb
5 Burpees
– Rest 3 minutes –
AMRAP in 7 minutes
50 Double Unders
12 Toes Thru Rings
12 Wall Ball   20#/14#
– Rest 3 minutes –
AMRAP in 7 minutes
20 DB Overhead Walking Lunges  50#/35#
10 HSPU’s
Post rep totals for each.

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
400m Run
200 ft Bear Crawl
20 Plate Clean and Press  35#/25#
15 Pull Ups
15 Push Ups
Post time.