Warm up


3 rounds for time of:
20 one-legged dumbbell squats, alternating
30 ab-mat sit-ups, 0,5 kg behind neck

Men 20 kg KB
Women 12 kg kb

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Scaling this WOD:

Find substitutions that allow for consistent movement with minimal breaks. Aim to complete each round in under 4-minutes.

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3 rounds for time of:
20 one-legged squats with a box
30 ab-mat sit-ups

Practice the skill of the one-legged squat by using a box.

The load has been reduced to allow for a consistent pace with minimal breaks. If unable to perform loaded one-legged squats, do them unloaded.