Level 1

5 Rounds
10 Power Snatches   75#/55#
10 Overhead Squats
10 Box Jumps   20″
+
3 Rounds
200m Run
12 GHD Sit Ups
12 Front Squats
12 Squat Thrusts
Post time.

 

Level 2

E3M for 15 minutes
12 Calories on Assault Bike
1 Gassser
– Rest 5 minutes –
E3M for 15 minutes
500m Row
Post Rx or cycles completed.

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
+
4 Rounds
30 Plate Clean and Press   35#/25#
20 Overhead Walking Lunges
10 Pull Ups
5 Burpees
Post time.