Level 1

800m Run
+
20 – 15 – 10
Wall Ball  20#/14#
GHD Sit Ups
Squat Thrusts
+
600m Run
+
20 – 15 – 10
DB Hang Power Clean and Jerks  35#/25#
DB Floor Press
DB Bent Over Rows
+
400m Run
Post time.

 

Level 2

E3M for 36 minutes
1st 3 minutes:
200m Run
5 Bar Muscle Ups
10 Toes to Bar
2nd 3 minutes:
50 Double Unders
10 Thrusters   95#/65#
15 GHD Sit Ups
3rd 3 minutes:
500m Row
Post Rx or cycles completed.

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
+
10/7 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
1 Mile Run
Post time.