Level 1

8 Rounds
200m Run
250m Row
+
21 – 15 – 9
Power Cleans  95#/65#
GHD Sit Ups
Post time.

 

Level 2

0:00 – 5:00
10 Overhead Squats  115#/85#
10 Muscle Ups
5 Overhead Squats
5 Muscle Ups
5:00 – 15:00
3 Rounds
30 Double Unders
15 Front Squats
15 Pull Ups
15:00 – 27:00
1000m Row
100 ft. Handstand Walks
800m Run
Post Rx or sections completed.

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
+
21 – 18 – 15 – 12 – 9 – 6
Pull Ups
Push Ups
Squats
+
1 Mile Run
Post time.