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January 9th WOD

1.9.2018

Level 1
L1:A: Metcon (Time)
5 Rounds For time

12 PC 135/95
15 box jump step downs 24/20
18 t2b
200m run

Rx+

12 PC 165/110
15 Pistols total
18 ghdsu
200m run
L1:B: CS Iron Scap (Weight)

F3
F3:A: Metcon (4 Rounds for reps)
5 min amrap; x4; rest 2 mins between sets

10 DL@47-59%
10 Push ups
10 sit ups
200m run
F3:B: CS Iron Scap (Weight)

Sol Endurance
SE: Metcon (7 Rounds for time)
7 rounds for time

12 v-ups
15 push ups
18 wall balls 20/14
Run 400m

Rest 1 min after each round

***record total score; rounds should be consistent

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM