Level 1

For total working time

20-15-10-5

Overhead Squat

400m run

** 2 min rest after each round**

Level 2

For total working time:

20-15-10-5

Overhead Squat 65/45

400m run

** 2 min rest after each round**

Level 3

For total working time:

20-15-10-5

Overhead Squat 95/73

400m run

** 2 min rest after each round**

Level 4 Rx

For total working time

20-15-10-5

Overhead Squat 135/95

400m run

** 2 min rest after each round**

Motivation

It’s only an hour our of your day, take advantage of it!

Strength

slam ball circuit

Strategy

Whenever you see a long rest like today’s 2 minutes, you should get a bit nervous. This means we expect you to go hard each round. Don’t fool around on todays WOD

Get more Awesome:   3 rounds, 1 minute couch stretch each side, Max effort strict pull-ups/RR