Level 1
WOD
For total time:
Run 800m
21 Knee Raises
21 Hang Power Snatch (30kg/25kg)
Rest 3:00
Run 600m
15 Knee Raises
15 Hang Power Snatch
Rest 3:00
Run 400 Meters
9 Knee Raises
9 Hang Power Snatch
# 25:00 Cap
Level 2
WOD
For total time:
Run 800m
21 T2B
21 Hang Power Snatch (45kg/30kg)
Rest 3:00
Run 600m
15 T2B
15 Hang Power Snatch
Rest 3:00
Run 400 Meters
9 T2B
9 Hang Power Snatch
# 25:00 Cap
Finisher
3 Rounds of:
1a) 8reps each leg DB Split Squat, Front Foot Elevated on 20kg Plate Plate, Rest 30s.
1b) 10 DB Bent-over rear lateral raises, Rest 30s.
1c) L-Sit x 10-20s. Rest 30s.