Wednesday October 1, 2014


(Our most recent class of Evolution graduates!  Welcome to the family!)

Level 2 WOD:
4 rounds
Minute 1: AMRAP Muscle-ups
Minute 2: AMRAP Air Squats
Minute 3: AMRAP Triple Unders

Level 1 WOD:
4 rounds
Minute 1: 3 Pullups/3 Ring Dips =1 rep
Minute 2: Air Squats
Minute 3: Double Unders

**For this WOD, you will start by doing as many MU or Pullups/Dips as you can in one minute.  At the top of the next minute, switch stations, and do it once again.  That is one round.  Do this 3 more times for a total of 4 rounds. Score is total number reps completed in 12 minutes.

Level 2 MODs:

MOD 1: MU (Jump to Transitions + Ring Dip), TU (DU)

MOD 2: MU (Jump to Transition – no ring dip), TU (Tuck Jumps)

MOD 3: MU (C2B Pullups), TU (Tuck Jumps)


Level 1 MODS:

MOD 1: PU/RD (Band assisted for both), DU (attempts)

MOD 2: PU/RD (Foot assisted for both), DU (Lateral hurdle jumps)