Wednesday July 29, 2015

ben champ kat

(Congrats to the winners of the 2015 CrossFit Games.. Ben Smith and Katrin Davidsdottir!  A new era is upon us!)

Sign up on Mindbody and Post your scores to Whiteboard

Level 2 WOD:

For time:
Run 1 mile
50 Toes to Bar
30 Thrusters (95,65)

 

Level 1 WOD:

For time:
3 Rounds
Run 400m
12 Toes to Bar
10 Thrusters (45,35)

 

**Read more for MODs and Post WOD Cool Down

Level 2 MODS:

MOD 1: (75,55), Knees To Elbows (HOLD YOURSELF ACCOUNTABLE TO GOOD FORM)

MOD 2: (75,55), Hanging Leg Raises

 

Level 1 MODS:

MOD 1: Knees To Elbows (HOLD YOURSELF ACCOUNTABLE TO GOOD FORM)

MOD 2: Hanging Leg Raises

MOD 3: Leg Raises on Floor

 

Post WOD Cool Down

– 3 rounds – 30 second superman hold, Row 10 calories

– Shawn’s Core WOD

– 5 minute Roaming Pigeon Pose, Foam Roll Quads, Inner Thighs, and Calves

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