STRENGTH
Front Squat (from the floor), 5-5-5
*Can squat clean the first rep. If still new to the movement, take bar from the rack
WOD
Level 1
Complete the Following For Time:
- Russian Kettlebell Swing x 50
- Dumbbell Thruster x 40
- Box Jump Step Down (18/12) x 30
- Push-up off Box x 20
- Ring Row x 20
Level 2
Complete the Following For Time:
- Kettlebell Swing (70/53) x 50
- Thruster (95/65) x 40
- Box Jump Step Down (24/20) x 30
- Handstand Push-up x 20
- Muscle Up x 10
*15 Minute Time Cap, scale appropriately.
FS: 43kilos
WOD: 15:00 (FS, C2B)
FS: 25kg
Wod: 14:55 (20# db thrusters, 45# kb, knees on box hspu, strict pullups)
WOD: 13:36 (55# thruster, box HSPU, 20 banded pull ups)