Level 1

WOD #1

Four rounds for time:

5 Heavy Ring Rows

5 Crazy hard Push ups

5 Heavy DB Thrusters

WOD #2

5 rounds, each for time:

Every 3 minutes

80m Sprint (curb to door)

5 burpees

Level 2

WOD #1

Four rounds for time

5 Pullups

10 Push ups

5 DB Thrusters 30/25#

WOD #2

5 rounds, each for time:

Every 3 minutes

80m Sprint (curb to door)

7 burpees

Level 3

WOD #1

Four rounds for time

5 CTB Pullups

5 Dips

5 DB Thrusters 50/35#

WOD #2

5 rounds, each for time:

Every 3 minutes

80m Sprint (curb to door)

8 burpees

Level 4 Rx

WOD #1

Four rounds for time: With weight vest

5 CTB Pullups

5 Dips

5 DB Thrusters 65/40#

WOD #2

5 rounds, Each for time:

Every 3 minutes

80m Sprint (curb to door)

10 burpees

Motivation

Gym will be open regular hours this morning, 5:30-10am and then for an open gym from 5:30-7:00pm

Strength

Back Squat 6 x 3 @ 85%+5lbs

Strategy

Today, depending on numbers in each class, we may do this in heats… some may do the first WOD after the second.

Both workouts should be as quick and brutal as you can manage.

Get more awesome:  20 TGU