Level 1

“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
– Rest 2 minutes –
600m Run
20 Front Squats   95#/65#
20 Pull Ups
20 Push Jerks
20 Burpees
20 Push Ups
600m Run
Post time minus 2 minutes.

 

Level 2

0:00 – 7:00
5 Muscle Ups
30 Wall Ball   30#/20#
5 Muscle Ups
7:00 – 14:00
1500m Row
14:00 – 26:00
3 Rounds
30 Double Unders
10 HSPU’s
5 Clean and Jerks   155#/105#
15 GHD Sit Ups
Post Rx or sections completed.

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
100 Squats
20 Burpees
20 Pull Ups
75 Squats
15 Burpees
15 Pull Ups
50 Squats
10 Burpees
10 Pull Ups
25 Squats
5 Burpees
5 Pull Ups
Post time.