Level 1
Warm Up: Run 200m
PVC Warm Up
Skill Work: Pull ups (basic and kipping session), Kettle bell swings, Running position
WOD: Helen
3 rds for time:
400 m run
21 KB swings (55/35)
12 pull-ups
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Level 2
Warm Up: Hip/Squat Prep
Strength: Back Squat
3-3-3-3-3-3
(65%-75%-85%-90%-90%-90%)
WOD: 21-15-9
Dead Lift (225/155)
Toes 2 Bar
(30 Double Unders to finish Each round) 3 to 1 singles
Group Times:
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1
Noon - Level 2
4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 1
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