Level 1
Strength
Strict Pull-Up
1-1-1-1-1-1-1
WOD
Against a 90 second running clock, for a total of five sets, perform as many reps as possible of:
15 Kettlebell Swings (24/16 kg)
Max Reps of Burpee Box Jumps(24/20)
Rest 90 seconds between sets.
# Score is max number of Burpee Box Jumps completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.
Level 2
Strength
Weighted Strict Pull-Up
1-1-1-1-1-1-1
WOD
Against a 90 second running clock, for a total of five sets, perform as many reps as possible of:
15 Kettlebell Swings (32/24 kg)
Max Reps of Burpee Box Jumps(24/20)
Rest 90 seconds between sets.
# Score is max number of Burpee Box Jumps completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.