Level 1

5 Rounds
100 Single Unders
20 Wall Ball  20#/14#
10 Box Jumps  20”
400m Run
Post time.

 

 

Level 2

3 Rounds
350m Row
15 Power Snatches   95#/65#
– Rest 3 minutes-
3 Rounds
350m Row
15 Thrusters
15 Pull Ups
– Rest 3 minutes-
3 Rounds
350m Row
20 Alternating Front Rack Lunge Steps
20 GHD Sit Ups
Post time minus 6 minutes.

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
+
4 Rounds
50 ft. Bear Crawl
20 Walking Lunges
10 Burpees
+
1 Mile Run
Post time.