Level 1
Team WOD
Teams of 3 in 25:00 complete:
120 DB Step-ups (20” with 2 x 15kg DB’s/, 20” with 2 x 10kg DB’s)
120 Ball Slams (12kg/9kg)
Remaining time Max Calories on the Rower
*One person works. Score = total calories on Rower
Level 2
Team WOD
Teams of 3 in 25:00 complete:
120 DB Step-ups (20” with 2 x 20kg DB’s/, 20” with 2 x 15kg DB’s)
120 Ball Slams (15kg/12kg)
Remaining time Max Calories on the Rower
*One person works. Score = total calories on Rower
Finisher
3 Rounds of:
1a) Double KB Front Rack Carry x 50 Meters.
1b) DB Hammer Curls x 8-10.
1c) Hollow Hold x 15-25s.
