Level 1

1 Mile Run
+
21 – 15 – 9
Wall Ball   20#/14#
Laces to Laces
Pull Ups
Push Ball
Hand Release Push Ups
+
1 Mile Run
Post time.

 

Level 2

21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Alternating DB Hang Power Clean and Jerks  50#/35#
GHD Sit Ups
X 3 Double Unders
DB GobletSquats
Post time.

 

“Weight Vest Wednesday”
20#/14#

5 Rounds
200m Run
30 Squats
20 Plate Clean and Press  35#/25#
10 Burpees
Post time.