Level 1

AMRAP in 10 minutes
250m Row (=2 reps)
10 Box Jump Overs   20″
20 Walking Lunges
– Rest 3 minutes –
AMRAP in 10 minutes
600m Run (Buy In)
25 Double Unders
5 Burpees
– Rest 3 minutes –
AMRAP in 10 minutes
12 GHD Sit Ups
10 Power Cleans   115#/75#
10 Pull Ups
Post rep totals for each.

 

Level 2

3 Rounds
400m Run
20 KB Swings   70#/53#
10 Burpee Box Jumps  24″/20″
20 Pull Ups
10 Ring Dips
20 Overhead Walking Lunges  45#/35#
Post time.

 

“Weight Vest Wednesday”
20#/14#

1200m Run
+
50 Pull Ups
100 Push Ups
150 Squats
+
1200m Run
*Murph prep
Post time.