Level 1

5 Rounds
350m Row
5 Burpees
5 Unbroken Reps of Barbell Complex:
3 Deadlifts   95#/65#
2 Hang Squat Cleans
2 Push Jerks
* all reps of the barbell complex must be done touch and go.
Post time.

 

Level 2

0:00 – 10:00
3 Rounds
1 Rope Climb  20′
25 Squats
10 Burpees
10:00 – 20:00
1000m Run
100 Russian KB Swings   70#/53#
20:00 – 30:00
30 Calories on Assault Bike
5 Muscle Ups
100 Double Unders
5 Muscle Ups
30 Calories on Assault Bike
Post Rx or sections completed.

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
400m Run
20 DB Step Ups  35#/25#   * 1 DB  @ 20″
10 Pull Ups
20 DB Overhead Walking Lunges
10 Burpees
Post time.