Tuesday July 21, 2015



(Bruce carries his wife Megan as their two sons watch from behind.  What an awesome example these two are showing their children.. living a healthy lifestyle creates family bonds, you can be healthy, and you can have fun! Love this family!)

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Level 2 WOD:

4 rounds for time:
Row 500m
5 Rope Climbs
Run 175m


Level 1 WOD:

4 rounds for time:
Row 500m
1 Rope Climb
Run 175m


Read more for MODs and Post WOD Cool Down

Level 2 MODS:

MOD 1: 3 Rope Climbs per round

MOD 2: 3 Blue Tape Climbs per round


Level 1 MODS:

MOD 1: 1 Blue Tape Climb per round

MOD 2: 10 Ring Rows (Arms straight at the bottom, Knuckles touch armpits at the top. Slow down and do them for quality)


Post WOD Cool Down

– Mobility Video Sequence #1 (watch the first video and do the sequence)

– 5 Round of: 5 Dislocates with PVC + 30 second chest stretch each side + 1 Skin the Cat for quality

– Shawn’s Core WOD

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