Level 1

1000m Row

50 Thrusters   45#/33#

30 Pull Ups

+

10 Sets of 20 Unbroken Double Unders

Post times.

Level II

3 Rounds

10 Right Leg Reverse Lunge to Wall Ball  20#/14#

10 Left Leg Reverse Lunge to Wall Ball

10 Deadlifts  225#/155#

+

10-8-6

Squat Snatch  115#/78#

CTB Pull Ups

Post times.

Coaching Tips:   Level II workout has a reverse lunge to wall ball in it and it needs some explaining on execution.  You start the exercise just like a regular wall ball, but instead of squatting, you do a reverse lunge.  Your right leg stays stationary while your left leg bends behind you at the knee and gently touches the ground.  From there, you explode off your right leg only enough to get the med ball to hit the target. You can catch the ball with both feet on the ground.