Level 1

3 Rounds

Run 400 meters

30 Box Jump

30 Wall Ball

Level 2

4 Rounds

Run 400 meters

30 Box Jump, 20/16″

30 Wall Ball, 14/10#

Level 3

5 Rounds

Run 400 meters

30 Box Jump, 24/20″

30 Wall Ball, 20/14#

Level 4 Rx

“Kelly”

5 Rounds

Run 400 meters

30 Box Jump, 24/20″

30 Wall Ball, 20/14#

*Less than 30 minutes

Motivation

Strength

Deadlift – Heavy sets of 3

Strategy

This is a long workout.  Pick a slow and steady pace.  Breath on the box jumps.  Don’t rush that movement.  Breath, breath, breath.

Get more Awesome: 3×15 Barbell Snatch