Weekly Strength/Benchmark Schedule – Click Here
Warm-up
6 Minutes of Jump Rope!
Strength
Barbell Bent Over Row – 5-5-5-5-5
-Super set with 10 hip extensions on the GHD
WOD
100 Double Unders
50 Sit-ups
30 Kettlebell Swings (1.5,1)
75 Double unders
40 Sit-ups
20 Kettlebell Swings
50 Double Unders
30 Sit-ups
10 Kettlebell Swings
Level 2- (1.5,1)
Level 1- (1,0.75)
At Home WOD
10-15-20-15-10
Burpees
Jack Knives