Level 1
Strength
Every 2mins for 16mins(4 sets of each)
Station 1 – 12 Alternating Pistols
Station 2 – 2 Weighted Pull-Ups(Used DB) + 3 Strict Pull-Ups + 4 Chin-Ups (If unable to do strict Pull-Up, try 2-3 slow Eccentric Pull-Ups + 5-6 Band Assisted Pull-Ups
WOD
3 rounds for time:
400m Run
50 Wall Balls(14/8)
Level 2
Strength
Every 2mins for 16mins(4 sets of each)
Station 1 – 12 Alternating Weighted Pistols
Station 2 – 2 Weighted Pull-Ups(Used DB) + 3 Strict Pull-Ups + 4 Chin-Ups
WOD
3 rounds for time:
400m Run
50 Wall Balls(20/14)