Level 1

4 Rounds
100 Double Unders
25 Overhead squats 95/65#
25 Box Jumps 24/20”
+
Extra Credit
4x
10 DB Rows (right)
10 DB rows (left)
15 hip extensions

Level 2

50 GHD sit-ups
30 Alternating Pistols
40 CTB pull-ups
20 burpees to 6” target
100’ OH DB walking lunge (50/35#) (50’ Right/50’ left)
-Rest 5:00-
100’ OH DB Walking Lunge
20 burpees to 6” target
30 CTB pull-ups
40 alt pistols
50 Toes to bar
-Rest 5:00
50 GHD sit-ups
40 alt pistols
30 CTB pull-ups
20 burpees to 6” target
100’ OH DB walking lunge
-Post time minus 10:00

“Weight Vest Wednesday”
20#/14#

“Hildy”
100 cal row
75 thrusters 45/35#
50 pull-ups
75 Wall balls 20/14#
100 cal row