Wednesday December 31, 2014

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(Good food for thought as we head into 2015.  Don’t forget your roots.  Where you started from and how far you have come.  We all have more places to go, but celebrate your success and achievements on this last day of 2014! Congratulations to you all for your dedication and commitment to being the best version of you possible!)

Level 2 WOD:

3 rounds for time:
30 Hand Release Pushups
1 Rope Climb
21 Overhead Squats (95,65)
1 Rope Climb

**10 minute cutoff.  Make sure your pushup form is ON POINT! Do not sacrifice quality for quantity. EXTRA CREDIT: If you really want to give yourself a challenge, try to complete this in 7 minutes. That is what the cutoff was in the 2010 games.

 

Level 1 WOD:

AMRAP in 10 minutes:
15 Hand Release Pushups
1 Rope Climb
11 Overhead Squats (75,55)

Level 2 MODS: There are none.  Head to Level 1 RX. Push yourself to get that one rope climb up to the top and work that OHS weight.

Level 1 MODS:

MOD 1: Blue Tape Rope Climb, OHS (65,45)

MOD 2: 3 Strict Chin Over Pull-ups, OHS (55,35)

MOD 3: 5 Ring Rows with feet on top of a box, OHS (45,15)

MOD 4: 7 Ring Rows with feet on floor, OHS (PVC)