Level 1

21 – 15 – 9
Burpee Deadlift  115#/85#
Squat
Hollow Rock F+B=1
+
800m Run
+
21 – 15 – 9
Hang Power Clean  95#/65#
Alternating Front Rack Lunge Steps
Push Jerks
Post time.

 

 

 

Level 2

0:00 – 10:00
50 Calories on Assault Bike
100 Squats
10:00 – 20:00
3 Rounds
20 Russian KB Swings 70#/53#
20 GHD Sit Ups
20:00 – 30:00
3 Rounds
200m Run
30 Double Unders
10 Burpees
Post Rx or sections completed.

 

 

 

 

“Weight Vest Wednesday”
20#/14#

EMOM for 30 minutes
1st minute: 200m Run
2nd minute: 20 Squats
3rd minute: 10 Pull Ups
4th minute: 20/15 Push Ups
5th minute: 10 Box Jumps 20”
6th minute: Rest
Post Rx or cycles completed.