Thursday December 8, 2016

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Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Level 1 & 2 WOD:

WOD #1:

5 rounds of:

30 seconds max effort rowing

30 seconds rest

**immediately after the 5 rounds, complete 2 minutes of air squats for max reps

**Rest 3 minutes

 

WOD #2:

5 rounds of:

30 seconds max effort rowing

30 seconds rest

**immediately after the 5 rounds, complete 2 minutes of push-ups for max reps

**Rest 3 minutes

 

WOD #3:

5 rounds of:

30 seconds max effort rowing

30 seconds rest

**immediately after the 5 rounds, complete 2 minutes of pull-ups for max reps

**you will have 3 scores today… squats, push-ups, and pull-ups.

 

Bootcamp:

Same as class WOD

 

Grunt work:

30 burpees + Shawn’s Core WOD + 30 burpees

MOD 1: Knee Push-ups, Band Pullups