• WoD 5.3.18

    WoD 5.3.18

    LEVEL 2

    7min general warm up + 8min board briefing/transition time

    LEVEL 2 + LEVEL 1

    20min Skill Work

    5min work w coaches on turkish get up w kb or db

    immediately followed by

    15min Rounds For quality

    2 for each side tgu, load up as the rounds progress

    10 kb one leg deadlift, for each leg

    8 one arm overhead  kb step lunges , for each leg

    20m bear crawl or 10m handstand walk

    5min transition time

    LEVEL 2

    Metcon – 9min

    Amrap in 9min

    10deadlift  100/75 , 80/60kg

    15 pullups

    20 wall balls

    LEVEL 1

    Amrap in 9min

    10 kb sumodeadlift high pull

    8 kb goblet thrusters

    6 push ups

    2 wall climbs

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