Level 1
WOD
Every 5min for 20mins
Run 400 Meters
15 KBS (20kg/12kg)
12 Ring Rows
Level 2
WOD
Every 5min for 20mins
Run 400 Meters
15 KBS (24kg/16kg)
12 Pull-ups
Rx+:(C2B Pull-ups)
Finisher
3 Rounds of done as a finisher:
1a) DB Single Leg RDLs x 6-8 ea.
1b) DB Hammer Curls x 8-10
1c) Reverse Crunch x 10