Level 1

15 – 10 – 5
Deadlift  165#/115#
Toes to Bar
KB Squat Jumps  35#/26#  @ 6″
– Rest 3 minutes –
3 Rounds
250m Row
25 Wall Ball  20#/14#
– Rest 3 minutes –
800m Run
30 Burpees
Post time minus 6 minutes.

 

Level 2

“Nancy”
5 Rounds
400m Run
15 Overhead Squats  95#/65#
– Rest 5 minutes –
5 Rounds
5 Bench Press  135#/95#
10 Pistols
15 GHD Sit Ups
– Rest 5 minutes –
30 – 25 – 20
Calorie Row
15 – 10 – 5
Burpees Over Rower
Post time minus 10 minutes.

 

“Weighted Vest Wednesday”
20#/14#

4 Gassers
30 Wall Ball  20#/14#
30 KB SDLHP  53#/35#
30 Burpees
3 Gassers
20 Wall Ball
20 KB SDLHP
20 Burpees
2 Gassers
10 Wall Ball
10 KB SDLHP
10 Burpees
Post time.