Basics Skillwork: Review exercises for WOD
Level 1/2 Strength: Shoulder Press 1×12 @ 40-50%, 1×8 @ 50-60%, 5-3-1+
Level 1/2 Endurance: 250 Double-unders

WOD
“FGB Style”
All levels
In this workout you will have 3 rounds in which you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
The stations are:

• T2B
• Lateral Skier Jumps (Back and Forth = 1 rep)
• 10 Yard Shuttle Run
• Kettlebell Swings 55#/35#
• Kettlebell SDHP 70#/55#

The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for good score. One point is given for each rep.