Workout: Wednesday 01/22/2025

Level 1

AMRAP in 8 minutes
30 Double Unders
30 Russian KB Swings  53#/35#
10 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
200m Run (= 2 Reps)
– Rest 3 minutes –
AMRAP in 8 minutes –
15 DB Deadlifts 35#/25#
15 DB Thrusters
15 DB Floor Press
Post rep total for each.

Level 2

3 Rounds
20 Calories on Assault Bike
10 Bar Muscle Ups
20 Alternating Pistols
– Rest 3 minutes –
3 Rounds
20 Alternating DB Snatches  50#/35#
10 Burpees
200m Run
– Rest 3 minutes –
100 GHD Sit Ups
Post time minus 6 minutes.

“Weight Vest Wednesday”
20#/14#

30 Step Ups  20”
30 Plate Thrusters 35#/25#
400m Run
30 Overhead Walking Lunges
30 Pull Ups
400m Run
30 Burpees
30 Squats
400m Run
30 Plate Clean and Press
30 Hand Release Push Ups
Post time.