WOD 12/5

Level Two
Skill

Kip Pull-up Review
Hip Snatch Review

Station WOD
Station One:
7 Minutes on the Minute
2-4 Kip Pull-ups (Scale-up to CTB or Muscle-up)

Station 2:
7 Minutes on the Minute
2 Hip Snatches or Overhead Squats

Station 3:
7 Minutes
Easy Row, 50-60% effort (focus on technique)

Level One (Day 7)
Skill
Hip Clean
Pressing

WOD
1 Mile Run Time Trial (15:00 Cap)

Eating Animals makes thing easier
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Announcements:
– Coach Chad is back! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us.

Level 1 – AM
Haley 8:48 (Row)
Brandon 6:39 (Row)
Level 2 – AM
Mike
Valyn
MegO
Caitlyn
Schittone
Cindy
Jackie
Ballet
MGJ
Eric
Ray
Dain
Alex Gold
Christina
Level 2 – 12P
Shane
Lance
Blake
Level 2 – PM
Sherman
Kristin
Cynthia
Betsy
Josie
Dayna
Turk
LG
ABC
Michael
David
Gary
Bones
Leah
Martin
Crash
 Level 1 – PM
Helen  82 calories *10min
Mel 111 calories *10min
Cat  106 calories *10 min
Canada 123 calories *10min
Robby  104 calories *10min
Ryder  121 calories *10min
Marissa 127 calories *10min
Andy 157 calories *10min
Dustin 155 calories *10min
Kaveh 108 calories *10min