Level 1

9 – 12 – 15 – 18
Calories on Assault Bike
36 – 30 – 24 – 18
Russian KB Swings   53#/35#
+
4 Rounds
200m Run
25 Double Unders
5 Burpee Pull Ups
Post time.

 

Level 2

AMRAP in 20 minutes
1500m Row Buy In
5 Bar Muscle Ups
10 Front Squats  135#/95#
30 Drag Rope Double Unders
10 Burpees
– Rest 5 minutes –
AMRAP in 5 minutes
Max Reps of Bench Press  185#/110#
Post rep total for each.

 

“Weight Vest Wednesday”
20#/14#

5 Rounds
400m Run
20 Wall Ball   20#/14#
10 Pull Ups
100 ft. Bear Crawls
Post time.