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Go Winston!!!

Friday

Level 2

Strength: In 12 Min, build to a 2 rep Snatch at 1.1 (. = 10 sec rest exactly after first one is complete) 

WOD: AMRAP 15
- 200m run
- 5 HSPU (sub to 10 HRPU or Ring Push Ups)
- 3 laps Bear Crawl (up & down floor is 1 lap)
- 10 Alt Arm KB Clean (5 each arm - alt reps)
- 15 Double Unders


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Level 1

Skill: Deadlift: Sets of 10 reps; 2020

WOD: AMRAP 20
- 200m Run
- 2 laps bear crawl
- 5 Burpees
- 10 Box Jump + Step Down
- 15 DB Push Press

Saturday

WOD: AMRAP 25

- 200m run together (the rest is only one person working at a time - alternate reps - as needed)
- 20 Pull Ups (Jumping/Regular)
- 30 Push Ups or clapping push ups (knees or toes)
- 40 Sit Ups or V-Ups
- 50 Squats or Jumping Squats


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