Level 1

3 Rounds
250m Row
20 Wall Ball  20#/14#
25 ft. Burpee Broad Jumps
+
400m Run
+
3 Rounds
25 Russian KB Swings 53#/35#
100m DB Farmer’s Walk 50#/35#
10 Pull Ups
+
400m Run
+
3 Rounds
50 ft. Walking Lunges
30 Squats
30 Sit Ups
Post time.

 

 

 

 

Level 2

10 Rounds
EMOM
12/9 Calories on Assault Bike
+
600m Run
100 Double Unders
50 Wall Ball  30#/20#
100 Double Unders
600m Run
Post Rx or cycles completed and time.

 

 

 

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
+
18 – 12 – 9 – 4
Clean and Jerks 95#/65#
Push Ups
Back Squats
Pull Ups
Post time.