Strength:
A1. OHS 3 sets of 2 @ 23X0
Level 1: Form work
Level 2+3: tough weight
A2. Plank holds 3 sets
Level 1: no plate for 45 seconds
Level 2: 45/25 for 30 sec unbroken
Level 3: 45/25 for 1 minute unbroken
Wod:
For Time:
600 meter run
A1. OHS 3 sets of 2 @ 23X0
Level 1: Form work
Level 2+3: tough weight
A2. Plank holds 3 sets
Level 1: no plate for 45 seconds
Level 2: 45/25 for 30 sec unbroken
Level 3: 45/25 for 1 minute unbroken
Wod:
For Time:
600 meter run
30 wall balls
25 Toe to bars
20 wall balls
25 Toe to bars
10 wall balls
600 meter run
Level 1: 200 meter run each time, 20 wall balls (14/10) each time, 25 sit ups each time Level 2: 400 meter run each time, knee to elbows
Level 3: RX
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