Tuesday July 7, 2015



(Ian’s ruck last Friday consisted of a sandbag and 70# stone. No limits, no excuses!)

Sign up for class on Mindbody and Post Scores to the Whiteboard


Level 2 WOD:

AMRAP in 10 minutes:
9 Toes to Bar
6 Front Rack Lunges (L+R=2)(95,65)
6 Chest to Bar Pull-ups
6 Front Rack Lunges
3 Bar Muscle-ups
6 Front Rack Lunges


Level 1 WOD:

AMRAP in 10 minutes:
9 Hanging Leg Raises
6 KB Lunges (L+R=2)(35,20)
6 Box Dips (both hands on one box)
6 KB Lunges
3 Pull-ups
6 Front Rack Lunges


**Read more for MODs, AND POST WOD COOL DOWN

Level 2 MODS:

MOD 1: KTE, Chin over Pull-ups, Unassisted Ring Dips (FULL ROM), (75,55)

MOD 2: Hanging Leg Raises, Green Band Pull-ups, Band Assisted Ring Dips, (45,35)


Level 1 MODS:

MOD 1: Leg Raises on Floor, Band Pull-ups, (20,18)




-Row 1,000m at an easy pace, work on rowing breathing techniques while you do it!

-Shawn’s Core WOD

– Mobility Exercises for the Knees

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