Level 1

5 Rounds
15/10 Calories on Assault Bike
7 Thrusters  95#/65#
5 Burpees
– Rest 1 minute –
200m Run
25 Double Unders
12 GHD Sit Ups
– Rest 1 minute –
Post time minus 9 minutes.

 

Level 2

800m Run
100 Double Unders
30 DB Front Squats  50#/35#
600m Run
75 Double Unders
30 DB Walking Lunges
400m Run
50 Double Unders
30 DB Push Jerks
+
Take 10 minutes to find 1RM
Overhead Squat
Post time and load.

 

“Weight Vest Wednesday”
20#/14#

1000m Run
+
4 Rounds
1 Sled Push  135#/90#
10 Burpees
10 Pull Ups
50 ft. Bear Crawl
15 Push Ups
20 Squats
50 ft. Walking Lunges
+
1000m Run
Post time.