Level 1
Strength
1a) Floor Press: 5-5-5-5-5
1b) Wide Grip Pull-ups: 5-5-5-5-5
WOD
4 rounds for time:
15 Overhead Squats (30kg/20kg)
15 KBS (16kg/12kg)
15 Abmat Sit-ups
# 12:00 Cap
Finisher
1a) 1 1/4 KB Tricep Extensions
3 x 10
1b) KB Hammer Curls
3 x 10
Level 2
Strength
1a) Floor Press: 5-5-5-5-5
1b) Wide Grip Pull-ups: 5-5-5-5-5
WOD
4 rounds for time of:
15 Overhead Squats (42.5kg/30kg)
15 KBS (24kg/16kg)
15 T2B
# 12:00 Cap
Finisher
1a) 1 1/4 KB Tricep Extensions
3 x 10
1b) KB Hammer Curls
3 x 10. Rest 45s.