Monday August 18, 2014

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(Today the announcements for the raffle winners will be announced!  Cross your fingers and thanks to everyone who came out for an awesome community day event!)

Level 2:
Three rounds of 4 minute AMRAP + 3 minute bonus section:
7 Pull-ups
7 Front Squats (135,95)
5 Chest to Bar Pull-ups
5 Squat Cleans (135,95)
3 Bar Muscle-ups
3 Squat Snatch (135,95)

**Complete the above work for 4 minutes. Then for the remaining 3 minutes, complete as many shuttle runs as you can (down + back = 2). Your score for the workout will be the total number of shuttle runs completed.

Level 1:
Three rounds of 4 minute AMRAP + 3 minute bonus section:
7 Ring Rows
7 Front Squats (75,55)
5  Green Band Pull-ups
5 Squat Cleans (75,55)
3 Pull-ups
3 Squat Snatch (75,55)

**Complete the above work for 4 minutes. Then for the remaining 3 minutes, complete as many shuttle runs as you can (down + back = 2). Your score for the workout will be the total number of shuttle runs completed.

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Level 2 MODs:

MOD 1: (115,75),

MOD 2: (95,65), C2B (strict chin over), BMU (C2B Pull-ups)

MOD 3: (75,55), PU (green band), C2B (chin over), BMU (strict chin over)

 

Level 1 MODs:

MOD 1: (65,45), Medium Black Band, PU (Green Band)

MOD 2: (55,35), Large Black Band, PU (Medium Black Band)

MOD 3: (45,15), Jumping Pull-ups, PU (Large Black Band)

MOD 4: PVC, Jumping PU, PU (Large Black Band)