Level 1

”Tabata Row and Squat”
16 Rounds of :20 work/:10 rest
Alternate between the rower and air squats.
Your score is the lowest calorie rowed and squats performed in the :20 time frame.
+
4 Rounds
200m Run
16 Alternating DB Hang Clean and Jerk   35#/25#
14 DB Goblet Squats
12 Squat Thrusts Over DB
Post Tabata total and time.

 

Level 2

3 Rounds
10 Power Cleans  165#/115#
10 Muscle Ups
10 HSPU’s
50 Double Unders
– Rest 3 minutes-
800m Run
30 GHD Sit Ups
30 Burpees
30 GHD Sit Ups
800m Run
Post time minus 3 minutes.

 

“Weight Vest Wednesday “
20#/14#

3 Rounds
600m Run
20 Pull Ups
40 Push Ups
60 Squats
Post time.