Pre WOD:
Level 3:
5 RFT:
15 m HS Walk (7.5+7.5 m)
10 Burpees
5 Bar Muscle Up
Level 2:
5 RFT:
7.5 m HS Walk (max 2 attempts
10 Burpees
1-3 Bar Muscle Up
Level 1:
5 RFT:
3 Wall Walks
10 Burpees
3 Jumping Bar Muscle Up
WOD:
«The X-Factor»
E2MOM for 32 min:
1, X Row Calories
2, X SA DB Box Step Over 1*22.5/15 kg
3, X Burpee Pull Up
4, Rest
X=score is the lowest reps performed in any of the intervals
Post WOD:
4 rounds for quality of:
15 Barbell Bicep Curls
15 Skull Crushers
25 Banded Lat Pull Downs