Skill
Turkish Get-up
WOD
5 Rounds
10 Burpee Box Jumps
20 Kettlebell Swings (1.5,1.0)
500m Row
Rest 2 minutes
Level 2 (1,0.75)
Level 1 (0.75,0.5), 4 Rounds
Conditioning Class: WOD
EMOM until no longer able to complete:
100m Run
8 Burpees
*If you do not make it at least 10 minutes, take 1 minute off and start again at a lower level.
L2 – 5 Burpees
L1 – 3 Burpees
Conditioning Class: Core
With a kettlebell:
30 Russian Twists
20 Weighted Sit ups
10 Cross-chops Upward / direction
30 Russian Twists
10 Cross-chops Downward / direction
20 Weighted Sit ups
30 Russian Twists