Wednesday February 19th

Weight vest Wednesday! Remember vests are optional
Warm Up:
2 Rounds:
50 Single Unders
10 pull ups
10 Med Ball Cleans

3 Rounds for time
800 meter Run
40 Air Squats
30 Walking Lunges
20 Burpees

Wear a weight vest (20/14 lb)

Time Cap: 25 minutes

Score is time to complete the 3 rounds. If not completed within the 25-minute time cap, score will be the number of reps completed each round. Only count the air squats, walking lunges and burpees. One round is equal to 90 reps.


If 2400M total is too much for you, scale down to 1200 meter run! If 120 total squats is too much scale the reps down to 20 Squats per round!

**Optional Accessory Work**
Option 1:
Overhead Carry
3xMax Effort Distance
If you have been consistently doing these then lets test how well you’ve been working. Try to go as far as you can before having to put your DB or KB down. You know what weight has been the one that is “Comfy” so use that weight and try to go as far as you can. Use the 100m Track.
Option 2:
1000m Row For Time
Option 3:
1 mile Run For Time