Level 1

15 – 20 – 25 – 30
Calories on Rower
3 – 6 – 9 – 12
Body Weight Back Squats  * Use rack
30 – 40 – 50 – 60
Double Unders
10 – 12 – 12 – 10
Burpees
Post time.

Extra Credit:
4 Rounds
200m Run
15 GHD Sit Ups

 

Level 2

AMRAP in 12 minutes
20 Calories on Assault Bike
5 Muscle Ups
5 Power Cleans   205#/145#
5 Burpees Over Bar
– Rest 3 minutes –
AMRAP in 12 minutes
20 Wall Ball  20#/14#
20 GHD Sit Ups
20 Hand Release Push Ups
Post rep total for each.

 

“Weight Vest Wednesday”
20#/14#

5 Rounds
200m Run
12 DB Front Squats   35#/25#
12 DB Push Press
12 Sinner’s Press
* Devil’s Press without the Push Up
Post time.