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July 13th WOD

7/13/2017
Level 1
L1:A: Mid Hang PC + Low Hang PC Below Knee ( 9 min emom; 1 mid hang PC+1 Low hang PC below kne)
build to a moderate set
L1:B: Floor Press (@20X1; 6x3)
build to a tough triple; rest as needed;
L1:C: Metcon (Time)
For time

100 hr push ups
Run around mall
L1:D: Arnold Press (@20X1; 4x6)
If time; arnold press; build to a tough set; rest 90 secs between
Level 1 Rx+
L1+:A: Power Clean ( 9 min emom; 2 PC )
L1+:B: Close Grip Bench Press (3-3-3-2-2-2)
est as needed
L1+:C: Metcon (Time)
For time

50 v-ups
Grace
Run around mall
L1+:D: Arnold Press (@20X1; 4x6)
If time; arnold press; build to a tough set; rest 90 secs between
F3
F3:A: Mobility (No Measure)
15 min mob
F3:B: Metcon (AMRAP - Rounds and Reps)
30 min amrap

500m row
20 air squats
400m ski
20 supermans
400m run
20 Russian twists 25/15
0.6 mile ab
20 kbs 26/18

Advanced

Do Lv 1
Competitors
Comp: Comp WOD (1 Rounds for reps)
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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