Friday August 14, 2015



(Sit-ups are in a love/hate relationship with Paul and Rob.  Looks like Paul is leaning towards the love, while Rob might be in the middle of a breakup.)

Sign up on Mindbody and Post Scores to Whiteboard

Level 2 WOD:

Muscle-ups (Men-Strict, Women-1/2 reps strict, 1/2 reps kip)
Hollow Rocks
Box Jumps (30″,24″)


Level 1 WOD:

Hollow Rocks
Box Jumps (24″,20″)


**Read more for MODs and Post WOD Cool Down

Level 2 MODS:

MOD 1: MU(Men- 1/2 kip, 1/2 strict, Women- all reps kipping)

MOD 2: MU (Men- all reps kipping, Women – BMU)

MOD 3: MU (Men – BMU, Women-C2B Pull-ups)

MOD 4: MU (Men-C2B Pull-ups, Women- Strict Chin over Pull-ups)


Level 1 MODS:

MOD 1: Green Band PU

MOD 2: Med. Black Band PU, BJ (20″, 3 plate)

MOD 3: Lg. Black Band PU, BJ (3 plates, 2 plates)


Post WOD Strength Cool Down

– Back Squat – 5 x 75,80,85% of 1RM

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