Level 1
5 Rounds: Every 2 minutes
5/5 DB Split Squats (15/10#s)
6 Z Press
7 Ring Rows
Max Double Unders
Level 2
5 Rounds: Every 2 minutes
5/5 DB Split Squats (20/12#s)
6 Z Press
3/2 Strict Pull Ups
Max Double Unders
Level 3
5 Rounds: Every 2 minutes
5/5 DB Split Squats (25/15#s)
6 Z Press
5/4 Strict Pull Ups
Max Double Unders
Level 4
5 Rounds: Every 2 minutes
5/5 DB Split Squats (30/20#s)
6 Z Press
7 Strict Pull Ups
Max Double Unders
Daily Strength
Back Squat
Option 1: 5 sets of 10
Option 2: 5 sets of 5
Option 3: Make up a strength you missed this week
Home WOD
“Fresh Air”
Level 1: 3 Rounds
400 meter walk/run
20 Squats
20 Sit ups
Level 2: 3 Rounds
400 meter walk /run
30 Squats
30 Sit Ups
Level 3: 3 Rounds
600 meter run
40 Squats
40 Sit Ups
Level 4: 3 Rounds
800 meter Run
50 Squats
50 Sit Ups
