WOD 8/4/17

Intermediate

Strength:

Kettlebell lunge –

7 x 3 / side @ 60 – 65%

Muscular Endurance:

4 Rounds –

6 Supinated pull-ups @ 2111

6 Sumo deadlifts @ 3011

Metabolic Conditioning:

3 Rounds –

10 One arm snatches / side

15 Box jumps

20 Toes to bar

Beginner

Strength:

Kettlebell lunge –

7 x 3 / side

Muscular Endurance:

4 Rounds –

6 Supinated inverted rows @ 2111

6 Sumo deadlifts @ 3011

Metabolic Conditioning:

3 Rounds –

10 One arm snatches / side

15 Box jumps

20 Knees to bar