Level 1

E3M for 15 minutes
500m Row
+
5 Rounds
6 Clean and Jerks  115#/75#
5 Burpee Box Jump Overs  20″
6 Pull Ups
15 Calories on Assault Bike
Post Rx or cycles completed and time.

 

Level 2

9 – 11 – 13
Power Snatches   135#/95#
Bar Muscle Ups
– Rest 3 minutes –
21 – 15 – 9
Deadlifts   225#/155#
HSPU’s
– Rest 3 minutes –
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
Post time minus 6 minutes.

 

“Weight Vest Wednesday
20#/14#

800m Run
50 Wall Ball   20#/14#
10 Burpees
600m Run
50 Step Ups  20”
10 Burpees
400m Run
50 Split Squat Jumps
10 Burpees
Post time.