Warm Up:
Run 400 m/Row 500 m Then Choose Level 1 (beginner) or Level 2 (intermediate) Level 1: 5 rounds of: 3 Kipping Pull-up attempts 5 Deadhang Pull-ups (use bands as necessary) Then: 3 rounds of 10 second L-sit or tuck sit or tuck hang 10 kettlebell swings (16kg/12kg) Level 2: 3 rounds of: 5 dead-hang pull ups 3 Muscle-up rows (with false grip) 3 Butterfly kip attempts Then: 3 rounds of: 10 Second tuck L-sit on the rings 10 Back extension WOD: In teams of 2 or 3 with one person working at a time, except for runs will be scaled to 2/3 of reps for 2 person teams, but there will be less rest Row 1500 m (one rower at a time) 60 Deadlift (185#/135#/95#/65#) Run 400 m (as a group) 90 Box Jump Run 400 m 120 Kettlebell Swings (24kg/16kg/12kg/8kg) Run 400 m 150 double unders (or 450 singles) Row 1500 m (one rower at a time) Post time to comments Comments are closed.
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