Explosive Strength
Seated Box Jumps (Bound over PVC for max height )
Sit on box at knee height
**Score total inches
WOD 1
“Panic Breathing”
500-400-300-200-100
Meters Rowed
Rest 1:1
**Score total time
Meters Rowed
Rest 1:1
**Score total time
WOD 2
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
OR
“Flight Simulator”
Unbroken Dubs 10,20,30,40,50,40,30,20,10