Monday November 17, 2014

IMG_9784

(Katie made huge improvements in her split jerk last week.  Nice work Katie!)

**There will be two WODs today.  The second one will be a surprise and it will happen after this one 🙂

Level 2 WOD:

AMRAP in 20 minutes:
5 Burpees
1 Rope Climb
30 Double Unders

 

Level 1 WOD:

AMRAP in 20 minutes:
5 Burpees
1 Strict Pull-up + 3 Knees to Elbows
30 Double Unders

Level 2 MODS:

MOD 1: Blue Tape Rope Climb

MOD 2: 2 move rope climb

MOD 3: 5 Rope Pullups, 30 DU attempts

 

Level 1 MODS:

MOD 1: 1 Green Band Strict Pull-up + 3 Hanging Leg Raise

MOD 2: 1 Med. Black Band Strict Pull-up + 3 Hanging Leg Raise

MOD 3: 1 Large Black Band Strict Pull-up +3 Hanging Leg Raise, DU attempts

MOD 4: 3 Ring Rows + 3 Hanging Leg Raises, 60 singles