Level 1

3 Rounds
400m Run
15 DB Power Clean and Jerks   35#/25#
15 DB Front Squats
15 Pull Ups
+
1200m Row
* Do 5 Burpees Over Rower every 200m’s.
Post time.

 

Level 2

21 – 15 – 18 – 12 – 9 -6
Calories on Assault Bike
Wall Ball   20#/14#
X3 Double Unders
GHD Sit Ups
* 200m Run after every round.

 

“Weight Vest Wednesday”
20#/14#

1000m Run
150 Squats
800m Run
100 Push Ups
600m Run
75 Pull Ups
Post time.