Warmup
For load:Snatch
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
WOD
RX
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
Ring dips
SCORE:
TOTAL TIME
Level 2
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups15-12-9-6-3
Jumping ring dips
SCORE:
TOTAL TIME
Level3
20-15-10-5 reps for time of:
Box jumps or step-ups (12/20 in)
Sit-ups12-9-6-3
Foot-assisted ring dips
SCORE:
TOTAL TIME
SKILL WORK
Post-workoutAccumulate:3:00 Superman hold– Perform on the floor or a GHD.
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