All Levels WOD
A1.
Box Squat (narrow stance – keep core tight when touching box, relax hips then explode upwards).
3-3-3-3-3-3
Rest 1min
A2.
Knee Snatch (PVC or empty BB if you dare – like a knee jump but snatching the bar to overhead)
3-3-3-3-3-3
Rest 1min
B.
3 Rounds for time:
15 Calorie Row
10 Burpees over the Erg
Beginners WOD
A1.
Back Squat
3-3-3-3-3-3
Rest 30s
A2.
Knee Jumps
3-3-3-3-3-3
Rest 1 min.
B.
3 Rounds for time:
15 Calorie Row
10 Burpees over the Erg