Level 1

500m Row X 2
1 minute rest between efforts
* work on efficient rowing technique.
750m Row X 2
2 minute rest between efforts
1000m Row
+
3 Rounds
20 Right Arm KB Swing  w/High Pull   35#/26#
10 Split Squat Jumps    R+L=1
20 Left Arm KB Swing w/ High Pull
10 Broad Jumps    5’/4′
20 Goblet Squats
Post fastest split for each and time.

 

Level 2

0:00 – 10:00
3 Rounds
1 Rope Climb
100 ft. Handstand Walk
10:00 – 18:00
9 – 7 – 5
Thrusters   95#/65#
CTB Pull Ups
Burpees Over Bar
18:00 – 28:00
“Helen”
3 Rounds
400m Run
21 KB Swings   53#/35#
12 Pull Ups
28:00 – 36:00
750m Row
25 Overhead Squats
Post Rx or sections completed.

 

“Weight Vest Wednesday”
20#/14#

1000m Run
8/6 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
21 – 15 – 9
Back Squat   95#/65#
Push Jerks
Hand Release Bent Over Rows
Post time.