Pre WOD:
E2MOM for 12 min: (3 sets each)
1, 5 Weighted Pull Ups RIR 2
2, X DB Bench Press X= Lowest number on any round
Weights: Level 3: 2*32.5/22.5 kg Level 2: 2*22.5/15 kg Level 1: 2*15/10 kg
WOD:
6 Rounds:
Amrap 3 min:
Max Cal Erg
Amrap 3 min:
2 Burpee DB Box Step Overs
4 DB Box Step Overs
6 Burpee Box jump Overs
8 Box Jump Overs
*No rest in between Amraps
Dumbbell Weight: 1*22,5/15 kg 24/20 inch
Box Height: 24/20 inch
Post WOD:
60 min Zone 1-2 on Optional Erg/Run