In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat – 2-2-2-2-2
Fitness: Front Squat 8×2, climbing in weight – try to hit an RPE of 8/9

Part 2 – Conditioning: “Level 1 Test… times 2”

Performance and Fitness: For time – score is first round time, add total working time to notes
Perform within a 15 min time cap, of –

  • Run 400m
  • 40 squats
  • 30 sit-ups
  • 20 Push-ups
  • 10 Pull –ups

Rest 3 minutes, repeat the workout – but move from pull-ups up to run. Your goal is to finish within 30 seconds of your first round time.

Goal for first round times: men = under 6:30, women = under 7:00

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