Friday May 13, 2016

Screen Shot 2016-05-08 at 8.40.25 AM

(Bill and Gareth last saturday after the partner WOD.  This is how you know you worked hard. Reflection on how you made it through something tough, breathing hard, and regardless of how good or bad you were when you walked in, we all look the same going out!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 2 WOD:

4 rounds for time:
20 Push-ups
15 Pull-ups
10 Ring Dips
Run 400m (On rounds #1 and #3, take a medicine ball with you (20,16). On rounds #2 and #4, NO BALL)

 

Level 1 WOD:

4 rounds for time:
10 Shoot- Throughs
5 Pull-ups
Run 400m (On rounds #1 and #3, take a medicine ball with you (20,16). On rounds #2 and #4, NO BALL)

 

Post WOD mobility session:

10 minute squat hold

Level 2 MODS:

MOD 1: 10 Unassisted Pull-ups, Assisted Dips

MOD 2: 8 Unassisted Pull-ups, Assisted Dips

**Head to level 1 to work on your pull-ups and dip strength from here..

 

Level 1 MODs:

MOD 1: Green Band Pull-ups

MOD 2: Med. Band Pull-ups

MOD 3: Lg. Band Pull-ups