
Test
Max Consecutive Double Unders
Strength
Work up to a 1 RM Snatch
WOD
100 Double Unders
21 Overhead Squats (135,95)
75 Double Unders
15 Overhead Squats
50 Double Unders
9 Overhead Squats
25 Double Unders
Level 3 (115,75)
Level 2- (95,55)
Level 1- (75,35)
Conditioning Class: WOD
4 Rounds
1:00 on/ :30 off
Calories on Airdyne
Double Unders
Burpees
Calories on Rower
*Complete 4 rounds at each station, then rotate.
Conditioning Class: Core
50 Hollow Rocks
40 AbMat Sit Ups
30 Supermans
20 Alternating Plank Ups
10 Strict Leg Raises