Skills

 

 

 

4 rounds

 

V-ups with pause w/plate x 10 reps

 

Plank 60 sec

 

Sit ups with Russian twist w/plate x 10 reps 

 

High plank knees x 20 reps 

 

Plate supported flutter kicks x 30 reps

 

Rest 2 min

 

 

 

The WOD

 

 

 

Advanced Level:

 

5 Rounds for Time

 

12 x Dumbbell Deadlifts

 

 9 x Dumbbell Hang Squat Cleans 

 

6 x Devil press

 

 

Fitness Level:

 

5 Rounds for Time

 

12 x Dumbbell Deadlifts

 

9 x Dumbbell Hang Squat Cleans 

 

6 x Burpees

 

 

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