Level 1

20 Min Time Cap

50-40-30-20-10 reps of

Wall Ball 20/14#

Sit Ups

Post time.

Extra Credit

1 Mile Run for time.

 

Level 2

Open Workout 14.3

AMRAP in 8 Min

10 Deadlifts 135/95#

15 Box Jumps 24/20″

15 Deadlifts 185/135#

15 Box Jumps

20 Deadlifts 225/155#

15 Box Jumps

25 Deadlifts 275/185#

15 Box Jumps

30 Deadlifts 315/205#

15 Box Jumps

35 Deadlifts 365/225#

15 Box Jumps

Post total number of reps.

*Don’t be afraid to scale the workout as needed! Ask the coaches for suggestions on weight increases if the loads above are beyond your capability.

Extra Credit

10 Rounds

1 Min Airdyne (all out)

1 Min Airdyne (easy pace)

 

Barbell Club

Clean: 3 @ 75%, 4 x 2 @ 80%

Jerk Behind Neck: 2 @ 75%, 4 x 2 @ 80%

Snatch Pull: 4 x 3 @ 100% SN

Back Squat: 5 x 2 @ 70%

Post loads.