Level 1:
Warm Up: Hip Prep
Skill: Over Head Squat
3-3-3-3-3
WOD: 10 Min AMRAP
5 OH Squats (65/45)
10 Box Jumps
15 Sit Ups
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Level 2:
Warm Up: MSCFWU
Strength: Back Squat
(3-2-2-2-1-1-1)
80-85%-90%-95-%-3 heavy singles
WOD: For Time
Run 400m
50 Thrusters (45/25)
25 KB Swings (55/35)
Run 400m
25 Thrusters
50 KB Swings
Run 400m
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
Noon - Level 2
4:00 PM - Level 2
5:00 PM - Level 2
6:00 PM - Level 1
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