Level 1

3 Gassers
+
21 – 15 – 9
Calories on Assault Bike
Power Cleans   95#/65#
Front Squats
+
2 Gassers
+
21 – 15 – 9
X2 Double Unders
Push Jerks
Burpees
+ 1 Gasser
Post time.

 

Level 2

0:00 – 12:00
3 Rounds
200m Run
20 KB Swings  70#/53#
20 Pull Ups
12:00 – 22:00
30 GHD Sit Ups
30 Calorie Row
20 GHD Sit Ups
20 Calorie Row
10 GHD Sit Ups
10 Calorie Row
22:00 – 32:00
21 – 15 – 9
DB Overhead Squat   50#/35#
Burpees
Post Rx or sections completed.

 

“Weight Vest Wednesday”
20#/14#

100 Step Ups  20″
600m Run
30 Pull Ups
50 Push Ups
100 Squats
50 Push Ups
30 Pull Ups
600m Run
100 Step Ups
Post time.