Level One
3 Rounds
20 GHD Sit Ups
25 Russian KB Swings 53#/35#
30 Double Unders
35 Squats
400m Run
Post time.
Extra Credit: 1 Extra Round.
Level Two
AMRAP in 5 minutes
5 Power Cleans 185#/125#
5 Burpee Pull Ups
– Rest 3 minutes –
AMRAP in 5 minutes
Max Cals on Assault Bike
– Rest 3 minutes –
AMRAP in 5 minutes
5 Push Jerks 135#/95#
10 Toes to Bar
30 Double Unders
– Rest 3 minutes –
AMRAP in 5 minutes
Max Cals on Rower
Post rep totals for each.
Old School
1 Mile Run
30 Burpees
30 Wall Ball 20#/14#
30 Overhead Walking Lunges 35#/25#
30 Sit Ups
1 Mile Run
Post time.
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