Warm-up
3:00 Jump Rope
-Singles
-Alt. Feet
-High Knees
Ect.
Then
200m Run
120 Singles
12 Front Squat
200m Run
60 Double Unders
6 OHS
Midline
2 Rounds
1 Minute at Each Station
-Strict T2B/Leg Raises
-Alt Supermans
-Hanging L-Sit Hold*
-Plank Bird Dogs
-Rest
*Modified L-Sit = Knees Bent
WOD
600m Run
60 Double Unders
9 Overhead Squats 135|95
600m Run
60 Double Unders
15 Front Squats
600m Run
60 Double Unders
21 Back Squats
Level 2- 115,75
Level 1- 95,45
ADV- 155,105 & Drag Rope
Extra Work
12 Minute AMRAP
15 Back Extensions
5 L – Pull Ups
ADV – 20 & 10 Reps