Level 1

800m Run
+
3 Rounds
25 Double Unders
10 Burpee Pull Ups
25 Squats
+
800m Run
+
3 Rounds
25 Double Unders
20 Russian KB Swings  53#/35#
25 GHD Sit Ups
+ 800m Run
Post time.

 

Level 2

“Amanda”
9 – 7 – 5
Squat Snatches  135#/95#
Muscle Ups
– Rest 3 minutes –
30 – 25 – 20
Calorie Row
15 – 12 – 10
Front Squats  135#/95#
– Rest 3 minutes –
1 Mile Run
Post time minus 6 minutes.

 

“Weight Vest Wednesday”
20#/14#

5 Rounds
400m Run
25 Thrusters  45#/35#
20 Ring Rows
15 Squat Thrusts
Post time.