Individual WOD
8:00am and 11:00am Classes

Skillwork: KBS
Strength: Make-up any missed strength days.
Endurance: Row 1K

“Helena”
12:00min Time Cap

Level 1/2
3rds for time of:

• 21x 55#/35# KBswings
• 12x pull ups
• 100x Double Under jump rope.

Basics
2rds for time of:

• 21x 55#/35# KBswings
• 12x jumping pull ups
• 200x Single jump rope.

SCORE = time in munites and seconds to complete

Standards:

• KB swings – through the crotch to above the head and showing ears with extended arms
• Pullups – arms fully extended at the bottom to chin over the bar.
• Jumping pull ups – the box chosen must be short enough so that your head is at least 6 inches below the bar when standing.

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Team WOD
9:00am and 10:00am classes

Skillwork: KBS
Strength: Make-up any missed strength days.
Endurance: Row 1K

All Levels
In teams of 3-4 persons complete the following for time:
Every minute one team member must begin doing jump rope (25 D/U or 100 Singles), including right from the start. Once the team member is done doing their jump rope, they resume helping the team complete the required # of reps. If a team member takes longer than 1 minute to complete their rope jumps, then another team member must still start their # of jumps at the given minute. So you can have more than one team member jumping rope at any given point. Rotate through team members so that all get a chance to jump rope.

The rest of the team completes the following three times:

• 20 x # of team members of KBSwings 55#/35#
• 10 x # of team members of Pull-ups
• 10 x # of team members of Push-ups
• 20 x # of team members of Squats

Complete the required # of reps in each exercise before moving on to the next one, but remember each team will repeat each exercise 3 times.