LEVEL 1

WARM UP:

3min row warmer

2RDS:

  • 2 max time rope holds
  • 6 Alt. Fast Hole Drive Step Ups (24/20)
  • 6 Alt. pistols (mods allowed)

SKILLS:

7min Ring Skills work

*IF class is comfortable you may begin Lever Progressions (Front and Back)

STRENGTH:

[7min warming up BS and PP] 6min PingPong

  • 3x3 - Back Squat (75-85%)
  • 3x7 - Push Press (65-70%)

WOD:

COOLDOWN:

3min row

MOBILITY:

PC Lengthening 

LEVEL 2

WARM UP:

3min row warmer

2RDS:

  • 2 Ropes
  • 10 Fast Hole Drive Step Ups (30/24)
  • 10 Alt. pistols w/ PVC OH

SKILLS:

5min

Lever Progressions (Front and Back)

STRENGTH:

[7min warming up BS and PP] 6min PingPong

  • 3x3 - Back Squat (75-85%)
  • 3x7 - Push Press (65-70%)

WOD:

COOLDOWN:

3min row

MOBILITY:

PC Lengthening