Level 1

12 – 9 – 6 – 3
DB Thrusters 35#/25#
Pull Ups
Squat Thrusts
+
1000m Run
+
12 – 9 – 6 – 3
DB Deadlifts
DB Hang Squat Clean
DB Push Press
+
1000m Run
Post time.

 

 

 

 

Level 2

4000 m Row

* Every 500m’s stop and do 10 Burpees. Every other 500m’s do 5 Bar Muscle Ups.
Post time.

 

 

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
+
10/7 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
1 Mile Run
Post time.