Friday December 5, 2014

IMG_9994

(Thursday Level 1 athletes warming up before their first “Randy”)

Level 2 WOD:

30 Muscle-ups for time:

 

Level 1 WOD:

12 rounds for time:

3 Pull-ups

5 Hollow Rocks

3 Box Dips… both hands on one box

5 Supermans

Level 2 MODs:

MOD 1: 15 Rounds of:

3 chest to bar PU, 3 Ring Dips, 10 Hollow Rocks

MOD 2: 15 rounds of:

3 chin over pullups, 3 box dips between boxes, 10 hollow rocks

 

**If you need more modification, jump to the Level 1 WOD.

 

Level 1 MODS:

MOD 1: Green Band PU

MOD 2: Med. Black Band PU

MOD 3: Large Black Band PU