Level 1
Strength
EMOM for 10mins:
ODD Minutes: 20sec Kipping.
EVEN Minutes: 20sec Knee Tuck-Hold
WOD
“Last Minute”
4 RFT:
Run 400 Meters
50 Double Unders
25 KBS (16kg/12kg)
Level 2
Strength
EMOM for 10mins:
ODD Minutes: 20sec Kipping Pull-Ups
EVEN Minutes: 20sec L Sit-Hold
WOD
“Last Minute”
4 RFT:
Run 400 Meters
50 Double Unders
25 KBS (24kg/16kg)
Finisher
Banded Anti-rotation Chop: 3 x 8-10 ea
Rest 60sec