Level 1

50 Cal Row

40 Box Jump

30 KB swing

20 Push ups

15 Ring rows

Level 2

50 Cal Row

40 Box Jump

30 KB swing 44/35

20 Push ups

10 Pull ups

Level 3

50 Cal Row

40 Box Jump

30 KB swing 53/44

20 HSPU

20 Pull ups

20 Ring Dips

Level 4 Rx

50 Cal Row

40 Box Jump

30 KB swing 70/53

20 HSPU

10 Muscle-up

Motivation

Strength

Front Squat 4 x 8 @75%

Strategy

You’ll notice that despite having pull-ups and pushups in yesterdays WOD, we’ve included them again…. sometimes the best way to recover from a movement is to do the movement a bit. Don’t worry, it’s not that many reps.

Get more Awesome: 

2 rounds each leg: Calf Smash 30 Seconds, calf stretch 30 seconds.