WOD 12/19

Level Two
5 Rounds for Quality

5 American Swings
5 MB Tree Tops/ea way
5 Push-ups
5 Kip Pull-ups
5 Wall Balls
5 Box Jumps

Coaches’ Choice
Static Stretching

Level One (TEST DAY)
Skill
Push Press

Workout
A1. Push Press x3x5
A2. Kneeling Founder x :15/:15 x 5 Rest :60
B1. Back Squat x3 x4
B2. Push-ups x5-15 x4

then…
1 Mile Run or 1K Row

The benefits of BCAAs: 10 quick tips and detailed research
*Post thoughts to comments

“The answer lies within ourselves. If we can’t find peace and happiness there, it’s not going to come from the outside.” – Tenzin Palmo

AM – Level 1
Ginger 5:03 (Row)
Kristi 4:43 (Row)
Jillian 8:03
Nick 6:56
Silas 10:07
Joe 6:50
Ashlee 9:29
Dallas 6:56
Sarah 10:02
AM – Level 2
Guthrie
Mitch
V
Styx
Schmidty
JV
Rulin’
Alex
Janice
Jessie
Eileen
Ballet
Michael
Tow Matt
Kyle
King
12P – Level 2
Kevin
49er
Snick
PM – Level 2
Danny
ERod
Crash
Joe Dan
Cat
G
Gil
Dillard
Clint
Smitty
Schittone
Robert
Kline
Erica
Blake
Holly
Fro
Mrs Fro
Gary
MegO
AG
Marky Marc
Lane
Greg V
Denise
Nicole
Kara
Phillip
Adrian
PM – Level 1
Bradford
Andre 8:19
Jimmy 10:19
Carlo 8:12
J-Mo 5:07 (Row)
Arwa 8:53
Mustansir 10:04
Jake 9:12
April 10:28
Ruben 9:54
Valerie 7:59
Snoop 10:15