WOD
Saturday 08.24.2019
POSTED ON August 23, 2019
Saturday | 08.24.2019
Warm Up:
:30 plank
10 v-ups
50ft duck walk
10/10 thorax rotation
5 empty bar back squat
x3
Partner Metcon: *Time Cap: 40min
RX (Level 1)
30 back squat 135/95 (from the ground)
100 double unders (sets of 25)
50 toes 2 bar
100 double unders (sets of 25)
30 synchro burpee box jump 20in (2 boxes)
3 rounds for time
Intermediate (Level 2)
30 back squat 115/80 (from the ground)
100 double unders (sets of 25)
50 toes 2 bar
100 double unders (sets of 25)
30 synchro burpee box jump 20in (2 boxes)
3 rounds for time
Beginner (Level 3)
30 back squat 95/65(from the ground)
150 single unders (sets of 25)
50 hanging knee raise
150 single unders (sets of 25)
30 synchro burpee step ups 20in (2 boxes)
3 rounds for time
Cool Down:
3 rounds for quality
7-10 strict pull ups
10/10 lateral box step ups
