Level 1

“Jackie”
1000m Row
50 Thrusters   45#/35#
30 Pull Ups
– Rest 3 minutes-
3 Rounds
15 Clean and Jerks  95#/65#
12  Alternating Front Rack Lunge Steps
9 Burpees
Post time minus 3 minutes.

 

 

Level 2

AMRAP in 8 minutes
30 Double Unders
10 Bar Muscle Ups
10 HSPU
– Rest 3 minutes –
AMRAP in 8 minutes
20 Alternating DB Snatches   50#/35#
20 GHD Sit Ups
20 Squats
– Rest 3 minutes –
AMRAP in 8 minutes
800m Run
Max Squat Thrusts in remaining time.
Post rep total for each.

 

 

“Weight Vest Wednesday”
20#/14#
1 Mile Run
+
4 Rounds
10 Angel’s Press  35#/25#
10 Pull Ups
10 DB Thrusters
+
1 Mile Run
Post time.