Level 1
Warm Up: PVC Warm Up
Skill: PVC overhead squat, bar overhead squat, work up to weight if technique is there.
WOD: 5 rounds for time
15 OHS (75/45)
400 m run
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Level 2
Warm Up: Snatch Drills
Strength: Snatch
2-2-2-2-2 @ 65%
WOD: For Time
50 KB Snatches (55/35)
Run 800m
50 KB Snatches
(first set of KB Snatches done with either the right or left hand the last set done with the opposite)
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 2
7:00 PM - Level 1
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