Warm Up
200m Med Ball Run
1 Minute Med Ball Thrusters
200m Med Ball Run
1 Minute Med Ball Burpees to Overhead
200m Med Ball Run
1 Minute Pull Up Hang (chin below bar) with Med Ball Between Feet
Midline
Alternating Tabata
Med Ball V-Ups
Russian Twists
WOD – 30 minute Cap
1200m Run
30 Wall Balls
30 Chest to Bar Pull-ups
800m Run
30 Wall Balls
30 Burpees
600m Run
30 Wall Balls
30 Burpee Pull-ups
Level 2- 800-600-400, Chin over bar
Level 1- 600-400,200, Chin over bar or ring rows
ADV – 30|20lb mb
Extra Work
3 Rounds for quality
100ft Hand Over Hand Sled Pull 2|1 plate
100ft KB Farmers Carry 70โs|53โs
100ft Sandbag Carry 140|90
ADV – 3|2 Plates, 106โs|70โs, 200|150