Warm-up & Mobility: 15 Minutes
Strength: Body weight basics skill – review of Push-ups and Pull-ups and their progressions
Conditioning: “Level I Test”
Score is first round and total working time of –
- Row 500
- 40 Squats
- 30 Sit-ups
- 20 Push-ups
- 10 Pull-ups
Rest 3 minutes and repeat
To meet the Level I athlete test, athletes should complete their first round under 6:30 for men, under 7:00 for women.
OR – For those athletes who have already completed this WOD in the time required, there is an option to scale up the movements.
- 40 Jumping squats
- 30 GHD Sit-ups
- 20 True Push-ups
- 10 C2B or 5 MUs
Rest 3 minutes and repeat
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