Level 1

500m Row
50 Step Ups   20″
50 Thrusters  45#/35#
400m Row
40 Sit Ups
40 Russian KB Swings  53#/35#
300m Row
30 Double Unders
30 Pull Ups
200m Row
20 Burpees
20 Box Jumps
Post time.

Extra Credit:
3 Rounds
15 Deadlifts   155#/105#
15 Push Ups

 

Level 2

AMRAP in 10 minutes
20/15 Calories on Assault Bike
5 Devil’s Press   35#/25#
15 DB Front Squat
– Rest 3 minutes –
AMRAP in 10 minutes
50 Double Unders
10 HSPU’s
20 Alternating Pistols
– Rest 3 minutes –
AMRAP in 10 minutes
1000m Run (Buy In)
Max Burpee Pull Ups in remaining time.
Post rep total for each.

 

“Weight Vest Wednesday”
20#/14#

600m Sandbag Run   70#/50# (3X around bldg.)
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
400m Sandbag Run   (2X around bldg.)
4 Rounds
5 Pull Ups
10 Push Ups
15 Squats
200m Sandbag Run
3 Rounds
5Pull Ups
10 Push Ups
15 Squats
Post time.