WOD 9/4

Level Two
In 15:00:
30 Strict Chin-ups
30 V-ups
*Break into as small sets as needed
*If you cannot do one strict chin-up, utilize a spotter and do 3×10
*Alternate grips each set 

3 Rounds
10 Burpees
200 M Run
10 OVHD Squat (115 lb, 75 lb)
200 M Complex (Slide Down Skip Back)
*Time Recorded
*Goal: 15:00-20:00 Minutes

Level One (TEST DAY)
Skill
Jump Progression Review
KB Swing Russian to OVHD

WOD
1 Mile Run
then…
Front Plank Test

“It is a rough road that leads to the heights of greatness.” – Seneca

Announcements

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