Level 1

E3M for 36 minutes
1st 3 minutes: 500m Row
2nd 3 minutes: 12 Thrusters 95#/65# + 12 Pull Ups
3rd 3 minutes: 20 Double Unders + 10 Power Cleans + 20 Double Unders + 10 Back Squats
Post Rx or cycles completed.

 

 

 

Level 2

0:00 – 10:00
3 Rounds
20 Russian KB Swings 70#/53#
5 Muscle Ups
10 HSPU’s
10:00 – 20:00
800m Run
50 Calories on Assault Bike
20:00 – 30:00
3 Rounds
15 GHD Sit Ups
50 Double Unders
25 Squats
Post Rx or sections completed.

 

 

 

 

“Weight Best Wednesday”
20#/14#

800m Run
75 Squats
50 Push Ups
800m Run
75 Plate Clean and Press 35#/25#
50 Pull Ups
800m Run
75 Strp Ups 20”
50 Squat Thrusts
Post time.