Wednesday

WOD

LEVEL 1

A.) 3 Rounds for time:
400m Run
12 Burpees
21 Box Jumps

B.) Muscle-up/Pullup PracticePlease note: If you are not capable of strict pullups you will be completing strict sets with a band & practicing the 'kip' in between sets. If you are capable of 10+ chest to bar pullups + Ring Dips then you may attempt practicing Muscle-ups. Remember that completing the right progressions to movements prevent bad habit, technique and injury.

C.) OTMx8:10 Ttb OR Ab-mat Situp + 20 DU's OR Double under practice for remainder of the minute.

LEVEL 2

A.) Max Broad Jump

B.) 3x8 Romanian Deadlift

C.) 20 RM Jerk.

D.) 3 Rounds for time:
500m Row
12 Burpees
21 Box Jumps