WEDNESDAY

WOD

LEVEL 1

A.) In teams of 3-4 complete 4 rounds (each) for time of:
300m Row
200m Run
As soon as partner A has finished the row & left to run, partner B can then start and that order will then continue through until all 3-4 members have finished 4 rounds each.

B.) 5x3 Hang Snatch + 10-20 Double Unders - staying light on the HS working completely on technique.

C.) Muscle-up/Pullup practice.

LEVEL 2

A.) OTM x15min (5 rounds of each exercise):
Min 1 - 1 Legless Rope Climb
Min 2 - 3 Hang Snatch - you choose the load
Min 3 - 5 Deficit HSPU

B.) With a partner complete 3 rounds each of:
300m Row
200m Run
- Work:Rest 1:1, partner A must complete the Row AND Run before partner B can then start their Row.