Level 1

21 – 15 – 9
Thrusters  75#/55#
Squat Thrusts Over Bar
Box Jumps  20″
+
1500m Row
+
21 – 15 – 9
Deadlifts  135#/95#
Pull Ups
GHD Sit Ups
Post time.

 

Level 2

800m Run X 2
Rest 2 minutes between efforts
600m X 4
Rest 2 minutes between efforts
400m X 6
Rest 1 minute between efforts
Post time minus 17 minutes.

 

“Weight Vest Wednesday”
20#/14#

800m Run
+
3 Rounds
3 Power Cleans  115#/75#
6 Push Ups
9 Squats
+
600m Run
+
4 Rounds
3 Power Cleans
6 Push Ups
9 Squats
+
400m Run
+
5 Rounds
3 Power Cleans
6 Push Ups
9 Squats
Post time.