In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Bench press – work up to a heavy set of 5 reps
Fitness: Every 40 seconds for 8 min, 2 strict press RPE 6

Part 2 – Conditioning: “Level 1 Test”

Performance and Fitness: Clock set to 10:00

Goal is to finish in under 6:30/men or 7:00/women. If you are successful, rest 2 minutes and work your way back up.

  • 500m Row
  • 40 Squat
  • 30 Situps
  • 20 Pushups
  • 10 Pull-ups

Fitness athletes have the option to run 400m instead of row.

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