Warmup WOD (not for time, but for quality reps):
3 Rounds
- 10 Strict Pullups or Ring Rows
- 20 Pushups
WOD
Level 2
- Run 800 Meters
- 10 Squat Clean Thrusters (135/95)
- 20 Toes to Bar
- Run 400 Meters
- 10 Squat Clean Thrusters
- 20 Toes to Bar
- Run 250
- 10 Squat Clean Thrusters
- 20 Toes to Bar
Level 1
- Run 400 Meters
- 10 Thrusters (95/65)
- 20 Situps
- Run 250
- 10 Thrusters
- 20 Situps
- Run 250
- 10 Thrusters
- 20 Situps
Warm Up: did 10,10,8 on strict pull-ups
WOD: 18:58 Rx
Warmup: Banded pull-ups, 12 in box push-ups
WOD: 19:43 85# thruster, weighted v-ups
18:10 75# thruster
17:40 w/ 75# SCT