warmup
STRENGTH
BACK SQUATS
15 min
Work up to 97%
Wod
level 1
5rds
30 min cap
400 m run
50 double unders
500/400 m row
8 burpee box jump over 24/20’
Long mixed body weight endurance test. Focus on sustainability and Quality, use good mechanics in both double unders and boxjump over.
level 2
3-4 rds
30 min cap
400 m run / bike
50 du /60 singles
500/400 m row
6 boxjump over 25/20'