Warm-up
7 min AMRAP (for quality)
Row 250m/200m
5 Strict C2B Pull Ups
15 Air Squats
Level 2- 5 Strict Chin over Bar
Level 1 – Banded strict chin over bar; 10 air squats
Mobility
Quad Mash
WOD
1000m Row
20 Back Squats (185,125)
20 Chest to Bar Pull-ups
Rest 2 Minutes
1000m Row
20 Front Squats (155,105)
20 Chest to Bar Pull-ups
Rest 2 Minutes
1000m Row
20 Overhead Squats (135,95)
20 Chest to Bar Pull-ups
Level 3-155,105/135,95/115,80
Level 2- 135,95/115,75,95,65- Chin Over Bar
Level 1- 95,65/75,50/65,35- Chin Over Bar