Level 1

5 Rounds
500m Row
30 Sit Ups
25 Squats
20 Russian KB Swings  53#/35#
15 Push Ups
10 Pull Ups
Post time.

 

Level 2

E3M for 36 minutes
1st 3 minutes:
400m Run
10 Pull Ups
2nd 3 minutes:
15 Power Snatches  95#/65#
30 Double Unders
3rd 3 minutes:
25 Wall Ball  20#/14#
7 Burpee Box Jump Overs  24″/20″
Post Rx or cycles completed.

 

“Weight Vest Wednesday”
20#/14#

600m Run
+
21 – 15 – 9
Thrusters  45#/35#
Step Ups  20″
Squat Thrusts
+
600m Run
+
21 – 15 – 9
Deadlifts  155#/105#
Lateral Bar Jumps  R+L=1
+
600m Run
Post time.