Complete Before the W.O.D.  7,6,5,4,3,2,1,

Lunges or single leg lunge squat each leg

Muscle Ups or Pull ups or assisted pull ups

WOD

Level 1

10, 8, 6, 4, 2, 

Med Ball Cleans

50, 40, 30, 20, 10

Sit ups

Level 2

M (65-95lbs) W (15lb-35lbs)

10, 8, 6, 4, 2,

Jump Shrugs Clean grip

50, 40, 30, 20, 10

Sit ups

Level 3

M (95-185lb) Full Clean W (35-95) Full Cleans

10, 8, 6, 4, 2

FULL CLEAN (Hook Grip)

50, 40, 30, 20, 10

Sit-Ups