1RM Snatch Grip Deadlift, 100 Banded Good Mornings, 5 Rounds 400m Run in 1:30, max C2Bar in 45sec, max Box jump 30/24"

Beginner 6am & 9:30am 7:30pm

(A) Deadlift-1 rep at a time within the limitations of your movement

(B) In teams of 2 for max reps in 3min Rounds-400m Run, Max Box Jumps 24/20" (5 Rounds Each)

Intermediate 6am & 9:30am 6:30pm

(A) 1RM Deadlift

(B) In teams of 2 for max reps in 3min Rounds-400m Run, Max Box Jumps 24/20" (5 Rounds Each)

Advanced 9:30am & 5:30pm

Mobility WOD-Problems with Pullups

(A)  1RM Snatch Grip Deadlift

(B) 100 Banded Good Mornings

(C) In teams of 2-5 Rounds each 400m Run 1:30, Max C2Bar 45seconds, Max Box Jumps 30/24"

Focus- (A) Click For Demo (B) Use a light enough band to do them unbroken (C) Athlete A runs 400m. If your 400m run is sub 1:30 move onto C2Bar, if not recover 45sec and move onto Box Jumps. Athlete B starts at the 3min mark. Same rules apply.