Blog

July 8th WOD

7/8/2016

Competitors

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

Level 1

L1:A: Jerk (10x2)
build to a tough double; rest as needed
L1:B: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Level 2

L2:A1: Reverse Lunges (5x8/leg)
Only add weight if coach permits
@3010; no rest
L2:A2: Powell Raise (5x8)
@2020; rest 60 secs
L2:B: Metcon (Time)
For time
5 rounds Cindy
5 pull-ups
10 push-ups
15 airsquats
L2+:B: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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