Level 1

AMRAP in 10 minutes
250m Row
25 Double Unders
20 Wall Ball   20#/14#
– Rest 3 minutes –
AMRAP in 10 minutes
200m Run
14 DB High Carry Walking Lunges   35#/25#
14 DB Push Press
– Rest 3 minutes –
AMRAP in 10 minutes
15/10 Calories on Assault Bike
10 Pull Ups
10 Push Ups
15 Squats
Post rounds plus reps for each.

 

Level 2

5 – 7 – 9
Muscle Ups
10 – 14 – 18
Power Snatches   115#/75#
14 – 12 – 10
Front Rack Lunge Steps
10 – 14 – 18
GHD Sit Ups
30 – 34 – 38
Unbroken Double Unders
Post time.

 

“Weight Vest Wednesday”
20#/14#

5 Rounds
400m Run
25 Squats
20 KB Deadlifts   70#/53#
15 Push Ups
10 Pull Ups
5 Burpees
Post time.