WOD 12/12

Level Two
Mobility WOD
2 Rounds of 20M (Length of the gym)
Elephant Walks
Spiderman Walks
Bear Walks
Squat Walks w/ MB

Partner WOD
Mile Run
Tire Pull for Distance (45lb, 25lb)
*Each Partner will complete 4 laps, running a 1 lap at a time, while switching from the run to tire pull.
*Record total time and Distance (completed 100M) achieved.
*Distance =
1st Dumpster ~100M
Mid-point on the Back side ~ 200M
2nd Dumpster ~300M
Black Line ~ 400M

Level One (TEST DAY)
Skill
Jumping Pull-ups

Workout
A1. Press x 3-5 x 5
A2. Jumping Pull-up x3-5 x 5

then…
3 Rounds
8 Ring Rows
20 M Lunge (10 M down and Back)

Myths about high-protein diets
*Post thoughts to comments

“Do not wait to strike till the iron is hot; but make it hot by striking.” – W.B. Yeats

Happy birthday, Coach Wes!