Wednesday September 9, 2015



(Kait and Amy working on improving their pistols.  They focused heavily on mastering good technique and developing good muscle memory during this workout.  Quality vs quantity is imperative in mastering high level skills like these.)

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Level 2 WOD:

4 Rounds for time:
15 Box Jumps (30″, 24″)
Run 400m
15 Burpees
Run 400m


Level 1 WOD:

4 Rounds for time:
10 Box Jumps (24″, 20″)
Run 400m
10 Burpees
Run 200m


*Read more for MODS and Post WOD Cool Down

Level 2 MODs:

MOD 1: (24″,20″)


Level 1 MODS:

MOD 1: (20″, 3 plates)

MOD 2: (3 plates, 2 plates)


Post WOD Cool Down:

  • Lacrosse Ball Calves and Shins – 3 minutes each leg
  • Lacrosee Ball Lower Back – Put feet up on box and make sure abs are engaged.  Be careful.-  3 minutes.
  • Batman Hip Openers – Use the band to hold you up and do the splits (see previous mobility WODs if you do not know what this is). 2 minutes in each position for each leg.

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