WOD 11/7
Level Two
5 Rounds (for quality)
5 Russian Swings
5 Cross Chops/ Side
5 Push-ups
5 Kip Pull-ups
5 Wall Balls
5 Box Jumps
Static Stretching
Coach’s Choice
Level One
Skill
Hip Snatch
Strength
A. Hip Power Snatch x3x6 (add weight each set)
Rest 2:00
Workout
50 Yard Sled Drag Sprints x 10/person
Post WO
Bird Dogs x20 (total) x 2
Tip 468: Avoid alcohol after training: Don’t erase your hard work!
*Post thoughts to comments
“Until you make peace with who you are, you’ll never be content with what you have.” – Doris Mortman
| AM – Level 1 | |
| Chris P | S |
| Garrett | S |
| Mike R | S |
| AM – Level 2 | |
| Tim | |
| Aaron D | |
| Nicole | |
| JV | |
| Guthrie | |
| Alex | |
| MegO | |
| George | |
| Janet | |
| Valyn | |
| Eileen | |
| Jessie | |
| Mitch | |
| Schittone | |
| Ken S | |
| E-Rod | |
| Bryan | |
| 12p – Level 2 | |
| Avtar | |
| 49er | |
| Jonathan | |
| Toonie | |
| PM – Level 2 | |
| Dayna | |
| Lane | |
| Diana | |
| Kiehler | |
| Crash | |
| Marissa | |
| Smitty | |
| Cat | |
| G | |
| Laila | |
| Kaz | |
| Andy | |
| Erica | |
| Clint | |
| Gil | |
| Holly | |
| AG | |
| Melissa K | |
| Shemo | |
| Kavi | |
| Desiree | |
| Leidy | |
| Parnell | |
| Patti | |
| Twin | |
| Gary | |
| Linzi | |
| C2 | |
| Adrian | |
| Denise | |
| PM – Level 1 | |
| Mark | |
| Shanon | |
| Javier | |
| Valerie | |
| Darrell | |
| Jillian | |
| Eugenia | |
| Hannah | |
| Big Easy | |
| Lisa | |
| Jimmy | |
| Carlo | |
| Tristan |