Level 1
AMRAP in 30 Minutes
1000m Run (Buy In)
10 Deadlifts 135#/95#
20 Overhead Walking Lunges 45#/35#
10 Pull Ups
10 Squat Thrusts
20 Sit Ups
Post rep total.
Level 2
20 Calories on Assault Bike
20 Clean and Jerks 165#/110#
20 Calories on Assault Bike
– Rest 5 minutes –
400m Run
20 Front Squats
400m Run
Post time minus 5 minutes.
“Weight Vest Wednesday”
20#/14#
800m Run
+
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
800m Run
+
3 Rounds
15 DB Thrusters 35#/25#
10 Burpees
Post time.
5:15 am
L 1
Marco 230 Rx
Tim S. 280 Rx
Erica S. 325 Rx
L 2
Diana 15:55 Rx
Armando 15:29 Oops!
Junior 17:07 Rx
WVW
Luisa 32:42 WV
Rob 29:13 Rx
Andy 21/44 WV
Savannah 27:15 Rx
Mike D. 33:00 WV
L2- Amadi 11:51rx
Noon
L 1
Junior 567 Rx
Barney 210
Ivan 150 Rx