Warm-up
With General Class
Run 400m
then
Double Tabata (4x)
1. Plank-ups
2. Hollow Rocks
3. Jack Knives
4. Sit-ups
Grab a band
2 Rounds:
10 Bandy Good Mornings
10 Bandy Side Steps Each Way
WOD
2 Rounds
400m Run
20 Deadlifts (225,155)
400m Run
30 Chest to Bar Pull-ups
400m Run
40 Kettlebell Swings (2,1.5)
Level 2 (185,125), (1.5,1) Chin Over Bar Pull-ups
Level 1 (135,95), (1,0.75) Chin Over Bar Pull-ups
ADV- (275,185); 10 Bar Muscle Ups