Level 1
Strength
Pistol Practice
WOD
For time:
Row 500m
50 KBS(24kg/16kg)
100 Double Unders
Run 400m
50 Goblet Squats(16kg/12kg)
75 Double Unders
50m Plate Pushes
50 Walking LungesDouble Unders
50 Double Unders
Level 2
Strength
Pistol Practice
WOD
For time:
Row 500M
50 KBS (32kg/24kg)
100 Double Unders
Run 400m
50 Alternating Pistols
75 Double Unders
50m Plate Pushes
50 Walking OH Lunges (20kg/10kg)
50 Double Unders
# 30:00 Cap