Tuesday January 24, 2017

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(Samuel from the 5:30am class has been rehabbing his hip and has been crushing the upper body workouts!  How about a few ring push-ups with a smile to go with it.  Love his positive attitude and dedication to overcome the odds!)

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

Level 2 WOD:

5 Rounds for time:
6 Deadlifts (255,175)
13 Box Jumps (24″,20″)
9 Pushups

 

Level 1 WOD:

5 Rounds for time:
6 Deadlifts (185,125)
13 Box Jumps (24″,20″)
9 Pushups

 

POST WOD Cash-out
Run or Row 1 mile again
 
**this time go FOR TIME. Score will be posted on whiteboard.
BOOTCAMP:
5 rounds for time:
12 Kettlebell Sumo Deadlift High Pulls (53,35)
11 Box Jumps (24″,20″)
10 Push-ups
**modify with lighter KB, Step-ups, or Knee Pushups

Level 2 MODs:

MOD 1: DL (255,175)

MOD 2: DL (225,155)

MOD 3: DL (205,145)

 

Level 1 MODS:

MOD 1: DL (155,105), Step-ups, Knee Push-ups