Thursday August 13, 2015

Screen Shot 2015-08-12 at 9.38.41 AM

 

(Jeremiah rocked his ring dips during yesterday’s Benchmark Test.  Congrats to everyone who PR’d. There were some HUGE improvements that took place in a just a few short months!)

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Level 2 WOD:

AMRAP in 16 minutes:
Run 175m
30 Double Unders
15 Wall Balls (20,16)
30 Double Unders

 

Level 1 WOD:

AMRAP in 16 minutes:
Run 175m
20 Double Unders
15 Wall Balls (14,10)
10 Double Unders

 

**Read more for MODs and Post WOD Cool Down

Level 2 MODS:

MOD 1: WB (16,14)

MOD 2: WB (14,10)

MOD 3: WB (10,6)

 

Level 1 MODS:

MOD 1: WB (10,6), 4x-singles

 

Post WOD Cool Down

3 rounds

1 minute Mobility Air Squat Hold

10 Scorpions (L+R=1)

2 minutes foam roll or lacrosse ball calves (1 minute each side)

then…

5 minute foam roller session (see mobility WOD page)

 

–Scorpion

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