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Tuesday 11222022

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'




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