Skills

 

 

 

4 set :

Box step ups 10 reps each leg

 

Triceps box dips w/weight x 15 reps

 

KB gorilla row x 10 reps 

 

L-sit taps 10 x each leg

 

Rest 30’’ btw sets

 

 

 

 

The WOD

 

 

Advanced level:

For Time:

 

60 Double Unders, 30 Dumbbell Snatches 20/15kg

80 Double Unders, 40 ΚΒ swings 24/16kg

100 Double Unders, 50 Toes to Bar

80 Double Unders, 40 KB swings 24/16kg

60 Double Unders, 30 Dumbbell Snatches 20/15kg

 

 

Fitness level:

For Time:

 

120 Single Unders, 30 Dumbbell Snatches

160 Single Unders, 40 ΚΒ swings

200 Single Unders, 50 Knees to elbows

160 Single Unders, 40 KB swings

120 Single Unders, 30 Dumbbell Snatches

 

 

 

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