Level 1

WOD 1

7 Rounds:

7 SDHP 75/53#

7 Power Clean

7 Thrusters

WOD 2

15-12-9

Bike for Cals

Bar Rows

Push ups

Level 2

WOD 1

7 Rounds:

7 SDHP 45/33#

7 Power Clean

7 Thrusters

WOD 2

15-12-9

Bike for Cals

Bar Rows

Bar Dips

Level 3

WOD 1

7 Rounds:

7 SDHP 65/42#

7 Power Clean

7 Thrusters

WOD 2

18-15-12-9

Bike for Cals

Bar Rows

Bar Dips

Level 4 Rx

WOD 1

7 Rounds:

7 SDHP 75/53#

7 Power Clean

7 Thrusters

WOD 2

18-15-12-9

Bike for Cals

Bar Rows

Bar Dips

Motivation

 

Strength

Max Bar Rows (use push up bar)