Strength/Stability
Every 3:00 x 4 Sets
8/8 [Dual Dumbbell Single Leg Romanian Deadlift](https://youtu.be/pJewPISyHjw?si=of_ZMJej1lSuxE5j)
8/8 [Split Stance Medball Rotational Wall Ball Throw](https://www.youtube.com/results?search_query=rotational+medball+throw)
Score = Load
WOD:
“Speed”
15:00 AMRAP
10 Lateral Burpee Over Rower
300m Row
50 Double Unders
Score = Rounds + Reps
—
Level 2:
15:00 AMRAP
8 Lateral Burpee Over Rower
240m Row
40 Double Unders
–
Level 1:
15:00 AMRAP
8 Burpees
200m Row
60 Single Unders
–
Masters 55+:
15:00 AMRAP
8 Lateral Burpee Step-Overs (Rower)
240m Row
40 Double Unders
–
Travel / Hotel:
15:00 AMRAP
10 Lateral Burpees over Bench
1:00 Cardio Choice
50 Double Unders or Line Hops