Wednesday July 8, 2015

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Level 2 WOD:

AMRAP in 12 minutes:
5 Overhead Squats (135,95)
Run 200m
10 Box Jumps (30″,24″)

 

Level 1 WOD:

AMRAP in 12 minutes:
5 Overhead Squats (45,35)
Run 200m
10 Box Jumps (24″,20″)

 

**Read more for Mods and post WOD cool down

Level 2 MODs:

MOD 1: (115,75)

MOD 2: (95,65), BJ (24″,20″)

MOD 3: (75,55), BJ (20″,3 plates)

 

Level 1 MODs:

MOD 1: BJ (20″, 3 plates)

MOD 2: BJ (3 plates, 2 plates), PVC

 

POST WOD COOL DOWN

-3 rounds: 3 bridge-ups, 4 Kick to Handstand, 5 candlestick rolls

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-Shawn’s Core WOD

Mobility exercises for ankles and knees, banded shoulder stretch, chest stretch through doorway/rig

 

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