Tuesday

WOD

LEVEL 1

A.) 5x Max Strict Pull-ups with or without weight. 90sec rest only.

B.) For time:
50 Pull-ups
400m Run
21 Thrusters
800m Run
21 Thrusters
400m Run
50 Pull-ups



LEVEL 2
A.) Speed.
2 Rounds:
100m Sprint (2x50m)
200m Sprint (2x100m)
300m Sprint (2x50m, 2x100m)

B.) BB Benchmark
3xMax unbroken Power snatch
3xMax unbroken Clean
3xMax unbroken Jerk
-All weights to be between 80-90% of Max.

C.) Metcon
3 Rounds for time:
2 Strict Deficit HSPU
4 Kipping HSPU
6 Strict pullups
8 Kipping Pullups