Saturday December 3, 2016


Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Level 1 & 2 WOD: Last Done March 14, 2015… click here for past results

This will be completed in 2 heats.  If you complete the 2 rounds within the designated time frame, you move up to the next time interval.  If you fail to complete the designated work, your workout is done.  You must complete at least until the 9 minute mark.  If you fail before this, then you will complete burpees until the 9 minute mark.

Open WOD “14.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Grunt Work:

Spend 15 minutes on mobility work

RX – (95,65)

MOD 1: OHS (65,45), Regular Kipping PU

MOD 2: OHS (45,35), Jumping PU