Wednesday July 22, 2015



(Katie and Amy chose the harder version of the partner carry.  Firemans carries vs. Piggy Back rides. Props for taking the road less traveled ladies!)

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Level 2 WOD:

WOD #1
Bodyweight Cleans
Handstand Pushups

Rest 3 minutes and then….

WOD #2
Run 2 miles for time


Level 1 WOD:

WOD #1
Squat Cleans (75,55)
Wall Walks (6-5-4 for the rep count)

Rest 3 minutes and then….

WOD #2
Run 1 mile for time


**Read more for MODs and Post WOD Cool Down

Level 2 MODS:

MOD 1: (85% BW), 1 abmat

MOD 2: (80% BW), 2 abmats

MOD 3: (70% BW), Wall Walks (12-9-6 for rep count)

MOD 4: (Athlete choice %, as long as it is heavier than 75,55), Wall Walks (9-6-3)


Level 1 MODS:

MOD 1: (45,35), Half Wall Walks (just go half way up)


Post WOD Cool Down

– 5 minute plank hold. At the top of each minute, do 10 SLOW grasshoppers to stretch out (L+R=2). Focus on the full ROM for this and quality of movement.

– Shawn’s Core WOD

-Ankle mobility – foam roll calves, lacrosse ball calves for deeper work, stretch on stair – 1 minute each side, hold a squat with feet together for 1 minute.

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