All Levels WOD
A.
4 AMRAP Repeats of 2 min:
6 Thrusters 40/25kg
6 Burpees over the bar
Rest 2 min between AMRAPs, continue the AMRAP where you left off.
Rest 5-7min between A and B
B.
4 AMRAP Repeats of 2 min:
6 Wall Ball Shots 20/14 to 10/9ft
6 Box Jumps 24/20”
Rest 2 min between AMRAPs, continue the AMRAP where you left off.
Beginners WOD
A.
4 AMRAP Repeats of 2 min:
6 Thrusters
6 Burpees over the bar
Rest 2 min between AMRAPs, continue the AMRAP where you left off.
Rest 5-7min between A and B
B.
4 AMRAP Repeats of 2 min:
6 Wall Ball Shots
6 Box Jumps
Rest 2 min between AMRAPs, continue the AMRAP where you left off.
30 Ground to Overhead
(Try to increase the load each round of GTO)