WOD 11/13
Level Two
800m Run
Rest 3:00
2 Rounds of 3:00 AMRAP
60 Double Unders
5 Box Jumps
5 Push Press (75lb, 55lb)
Rest 3:00
800m Run
2 Rounds of Mobility Routine
Scorpions x10/leg
Iron Crosses x10/leg
All-4’s Hip Circles x10/leg
:20 Partner Straddle Stretch
Level One (TEST DAY)
Skill
Rowing
Workout
500 M Row
1 Mile Run
500 M Row
*Cap: 15:00
*Record Each 500 M Split and Mile Split
Cholesterol and mental health
*Post thoughts to comments
“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.” – H.L. Hunt
| AM – Level 1 | 500M | Mile | 500M |
| The King | 1:42 | 8:37 | 2:02 |
| Amanda | 2:25 | 9:22 | 2:47 |
| Eric H | 2:13 | 8:32 | 2:23 |
| Andre | 1:54 | 14:10 | 2:00 |
| AM – Level 2 | 800M | Rnds | 800M |
| Big Spoon | 2:48 | 3 Rx | 3:10 |
| Mikey | 3:06 | 3 Rx | 3:12 |
| Ivan | 3:10 | 5 (S) | |
| Guthrie | 3:25 | 4 (S) | 3:16 |
| Jenna | 3:19 | 4 (S) | 3:24 |
| KJ | 3:43 | 4 (S) | 4:08 |
| Janet | 3:23 | 4 (S) | 3:37 |
| JV | 3:48 | 4 (S) | 3:48 |
| MegO | 4:50 | 4 (S) | 4:31 |
| Alex | 4:15 | 4 (S) | 4:22 |
| Ballet | 2:49 | 4 (S) | 2:59 |
| Brad | 2:28 | 5 (S) | 2:31 |
| Kyle | 3:01 | 4 Rx | 3:25 |
| Tow Matt | 3:20 | 2 (MOD) | 3:40 |
| Ken | 3:35 | 3 (S) | 4:05 |
| Erich | 2:59 | 5 (S) | 3:08 |
| Can2 | 4:08 | 4 (S) | 4:08 |
| Ryan | 3:00 | 4 Rx | 3:19 |
| Ray | 3:11 | 2 Rx | 3:36 |
| AM – Ladies’ | |||
| LV | 3:37 | 5 (S) | 3:43 |
| Josie | 5:12 | 4 (S) | 5:18 |
| Alyson | 4:57 | 3 (S) | 6:09 |
| Rachel | 4:48 | 4 (S) | 4:45 |
| Emily | 5:31 | 3 (S) | 6:32 |
| Brooke | 4:23 | 3 (S) | 4:21 |
| 12P – Level 1 | |||
| Smitty | 2:05 | 7:55 | 2:13 |
| Jonathon | 2:14 | 12:20 | ? |
| Dixie | 2:08 | ? | ? |
| M-N-M | 1:45 | 8:50 | 1:55 |
| PM – Level 2 | |||
| Kline | 3:15 | 3 | 3:38 |
| Henry | 3:20 | 2 | 3:23 |
| Pam | 3:24 | 2 | 3:35 |
| Shug | 3:24 | 2 | 3:57 |
| E-Rod | 4:05 | 2 | 4:19 |
| Cowboy | 3:22 | 3 | 3:24 |
| Dillard | 3:50 | 2 | 3:39 |
| Sanchez | 3:06 | 4 | 3:01 |
| Leidy | 3:42 | 3 | 3:43 |
| Evil | 3:38 | 2 | 3:20 |
| Twin | 3:38 | 4 (MOD) | 3:32 |
| Parnell | 3:36 | 2 | 3:30 |
| AG | 3:06 | 2 | 3:29 |
| Andy | 2:56 | 2 | 2:55 |
| Marky Marc | 3:23 | 3 | 3:14 |
| Danimal | 2:30 | 4 | 2:44 |
| Heather | 3:28 | 2 | 4:05 |
| Jables | 3:33 | 2 | 3:56 |
| Erica | 3:32 | 2 | 3:45 |
| Linzi | 3:19 | 2 | 3:22 |
| Diana | 3:24 | 2 | 3:32 |
| Erin | 3:46 | 2 | 3:43 |
| Fro | 3:28 | 3 | 3:29 |
| Kevin | 3:17 | 2 | 3:13 |
| Cat | 4:12 (Row) | 2 | 4:05 (Row) |
| Gil | 3:16 | 3 | 3:41 |
| Kiehler | 2:52 | 4 | 3:00 |