Level 1

1000m Row
800m Run
+
21 – 15 – 9
Front Squats   95#/65#
Hang Power Cleans
Burpees Over Bar
+
800m Run
1000m Row
Post time.

 

Level 2

AMRAP in 8 minutes
15/10 Calories on Assault Bike
10 DB Hang Squat Cleans  50#/35#
10 Pull Ups
– Rest 3 minutes –
AMRAP in 8 minutes
50 Double Unders
15 GHD Sit Ups
10 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
800m Run
Max Toes to Bar in remaining time.
Post rep total for each.

 

“Weight Vest Wednesday”
20#/14#

800m Run
30 DB Front Squats   35#/25#
15 Renegade Rows
600m Run
40 DB Thrusters
10 Renegade Rows
400m Run
50 DB Push Jerks
5 Renegade Rows
Post time.