Tuesday August 4, 2015

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(Congrats to Coach Ian for passing his Level 3 test last friday!!  He put in lots of sturdy time and hard work to make his dream happen and voila, the dream becomes reality!  Great work Ian.  And please welcome Cheryl to our family.  She is doing great with her PT sessions so far and has sent us a few of her friends already as well!  Thanks Cheryl and welcome aboard!)

Sign up on Mindbody and Post Scores to Whiteboard

 

Level 2 WOD:

AMRAP in 22 minutes:
20 Kettlebell Snatch (53,35)(L+R=2).. 10 on one arm and then 10 on the other arm
Run 200m
15 Wall Balls (20,16)
Row 200m

 

Level 1 WOD:

AMRAP in 22 minutes:
20 Kettlebell Snatch (20,18)(L+R=2).. 10 on one arm and then 10 on the other arm
Run 200m
15 Wall Balls (10,6)
Row 200m

 

**Read more for WOD and Post WOD Cool Down

Level 2 MODS:

MOD 1: KB (35,20), WB (16,14)

MOD 2: KB (20,18), WB (14,10)

 

Level 1 MODS:

MOD 1: KB (18, 10# DB), WB (6)

 

Post WOD Cool Down

– Ride bike 3 minutes

– Shawn’s Core WOD

– Mobility

– Foam Roll Up/Down Back – 10 times,  Lats- 1 minute each side, Lacrosse Ball Shoulder Blades ( 1 minute each side), Foam Roll Inner Thigh ( 1 minute each side), Pike Stretch – 2 minutes

 

 

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