100703

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)


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