WOD
Level 1
AMRAP 10:
- Run x 200m
- Ring Row x 20
- Wall Ball to 9′ x 20
Rest 5 Minutes
AMRAP 10:
- Burpee x 20
- Russian Kettlebell Swing x 20
- Jump Rope Single x 100
Level 2
AMRAP 10:
- Run x 200m (or row x 250m)
- Pull-up x 20
- Wall Ball (20/14) x 25
Rest 5 Minutes
AMRAP 10:
- Burpee x 20
- Kettlebell Swing (53/35) x 25
- Double Under x 50
Notes: Move at a sustainable pace on each one (i.e. 85-90%)
Core Work
GHD Sit-up x 15 x 3 sets, rest 45 seconds
Or, Strict toe to bar (scale variations as needed), 10 x 3 sets
3
2 + 8
3
2+20