Level 1

AMRAP in 15 minutes of:
200m Run  (= 2 reps)
20 Russian KB Swings   53#/35#
10 Burpees
30 Double Unders
– Rest 3 minutes –
AMRAP in 15 minutes of:
300m Row (= 3 reps)
20 Alternating DB Hang Clean and Jerks   35#/25#
10 Pull Ups
10 Box Jumps  20″
Post rep total for each.

 

 

Level 2

“Prison Rules”

Every :15 sec for 16 intervals perform 3 reps of the following exercises
Power Snatch 95/65#
Power Clean and Jerk
Thruster
Rest 1 min between exercises
+
1 mile run
Post Rx or number of intervals completed and time.
Compare to 04/06/2022.
If you’ve Rx’d previously, you must increase the load.

 

“Weight Vest Wednesday”
20#/14#

800m Run
50 Push Ball   20#/14#
100 ft. Med Ball Bear Crawl
800m Run
50 Wall Ball
100 ft. Med Ball Bear Crawl
800m Run
50 Med Ball Cleans
100 ft. Med Ball Bear Crawls
Post time.