Level 1

“Helen”
3 Rounds
400m Run
21 KB Swings   53#/35#
12 Pull Ups
– Rest 3 minutes –
18 – 12 – 6
Floor Press   95#/65#
Power Clean
Front Squat
– Rest 3 minutes –
100 Double Unders
Post time minus 6 minutes.

 

Level 2

4 Rounds
5 Muscle Ups
35 Double Unders
10 HSPU
– Rest 3 minutes –
600m Run (3X around building)
100 ft. Handstand Walk
400m Run (2X around building)
100 ft. Handstand Walk
200m Run
100 ft. Handstand Walk
– Rest 3 minutes –
21 – 15 – 9
Hollow Rock  F+B=1
GHD Sit Ups
Post time minus 6 minutes.

 

“Weight Vest Wednesady”
20#/14#

800m Run
50 Pull Ups
800m Run
100 Push Ups
800m Run
150 Squat
Post time.