Map 1 KB Swing, Thruster, Row
| Sunday, July 8, 2012 | Beginner | Intermediate | Advanced |
| Roll Out | Center, Side Inner Quad Roll | ||
| Warm Up | 2 xArmy Crawl 25 M => Bear Crawl 25 M => Sprint 50 M
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| Mobility | Couch Stretch | ||
| Skill | KB Swing/Thruster | ||
| WOD | 30 Sec KB Swing 1 PD/26# 30sec Rest x8 2 min Rest 30 Sec Thursters 45/30 30 Sec rest 2 min Rest 30sec Row 30 sec Rest 8x | 30 Sec KB Swing 1.5/1 PD 30sec Rest x8 2 min Rest 30 Sec Thursters 65/55 30 Sec rest 2 min Rest 30sec Row 30 sec Rest 8x | 30 Sec KB 2PD/1.5 PD Swing 30sec Rest x8 2 min Rest 30 Sec Thursters 95/65 30 Sec rest 2 min Rest 30sec Row 30 sec Rest 8x |
| Cool Down | NA | ||
Adv./Comp
Rest Day
