Thursday September 24, 2015


Annalise has great locked out elbows and is doing a great job keeping her ribs and abs braced while holding the bar overhead. Great job!

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Skills/Midline warm-up

2 Turkish Get-ups each arm (add weight each round)

Accumulate 15 seconds in an L-sit – partner will assist holding your feet above your hip (if you need a bigger challenge, use the rings)

Handstand Holds – 20 second holds – partner will assist if necessary

1 minute jump roping – singles, try not to mess up for the whole minute



Level 2 WOD:

For time:
25 Overhead Squats (135,95)
Run 800m
50 Burpee Bar Jumps


Level 1 WOD:

2 rounds for time:
12 Overhead Squats (75,55)
Run 300m…out back door, around flower bed, back in back door
20 Burpee Bar Jumps

Level 2 MODS:

MOD 1: (115,75)

MOD 2: (95,65)

MOD 3: (75,55)… you can only choose this option if you can do 25 unbroken with this weight.  If you cannot, go to the L1 WOD and work on getting the 12 unbroken.


Level 1 MODs:

MOD 1: (65,45)

MOD 2: (45,35)

MOD 3: (PVC)


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