Level 1

AMRAP in 8 minutes
15/10 Calorie Row
12 Thrusters 75#/55#
5 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
8/5 Calories on Assault Bike
12 Hang Power Snatches
5 Pull Ups
– Rest 3 minutes –
AMRAP in 8 minutes
800m Run
Max Double Unders in remaining time.
Post rep total for each.

 

 

 

 

Level 2

3 Rounds
400m Run
1 Rope Climb 20’
20 Overhead Walking Lunges 45#/35#
5 Wall Walks
15 GHD Sit Ups
20 Push Ups
Post time.

 

 

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
200m Run
14 Alternating DB Hang Clean and Jerks 50#/35#
25 Squats
12 Pull Ups
5 Burpees
Post time.