Level 1

Row 2000m
At 250m, 750m, 1250m and 1750m stop and do:
3 Rounds
5 Pull Ups
10 Push Ups
15 Squats
At 500m, 1000m, 1500m, 2000m stop and do:
10 Clean and Jerks   95#/65#
15 GHD Sit Ups
Post time.

 

Level 2

AMRAP in 8 Minutes
5 Muscle Ups
25 ft. Handstand Walks
20 KB Swings  70#/53#
– Rest 3 minutes –
AMRAP in 8 Minutes
20 Calories on Assault Bike
15 Goblet Squats
5 Burpees
– Rest 3 minutes –
AMRAP in 8 Minutes
50 Double Unders
20 Mt. Climbers  R+L=1
10 Pull Ups
Post rep totals for each.

 

“Weight Vest Wednesday”
20#/14#

10 Rounds
200m Run
8 DB Thrusters  35#/25#
6 Squat Thrusts
4 Pull Ups
Post time.