Level 1

800m  Run
+
21 – 18 – 15 – 12 – 9 – 6 – 3
KB Swings   53#/35#
KB SDLHP
Goblet Squats
X2 Double Unders
+
800m Run
Post time.

 

Level 2

EMOM for 10 minutes
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat  *AHAP
+
E3M for 27 minutes
1st 3 minutes:  20/16 Calorie Row + 20 Wall Ball   20#/14#
2nd 3 minutes:  200m Run + 10 Power Clean and Jerks  135#/95#
3rd 3 minutes:  25 ft. Handstand Walk + 20 Alternating Pistols + 25 ft. Handstand Walk
Post load and Rx or cycles completed.

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
400m Run
20 Overhead Walking Lunges  45#/35#
10 Burpees on to Plate
20 Push Ups
10 Pull Ups
100 Single Unders
Post time.