WOD 12/5
Level Two
4 Rounds
:30 Burpees
:30 MB TIc Tacs
:30 Double Unders
:30 Squats
:30 Box Jumps
:60 100M Sprint (AMRAP)
Rest 3:00
*Record # of completed 100m Sprints
3 Rounds of MB Lunge Complex
5 Lateral Lunges R/L
5 Lunges
5 Reverse Lunges
5 Cross-over Lunges R/L
Level One
Skill
Hip Snatch
Strength
A. Hip Power Snatch x3x6 (add weight each set) Rest 2:00
B. Deadlift x2-3×7 @ 3111
2 Rounds of Ab Circuit
:90 Front Plank Hold
10 Tic Tacs/ Side
20 Bird Dogs
The work you love is waiting for you
*Post thoughts to comments
“Whatever you are, be a good one.” – Abraham Lincoln
| AM – Level 1 | |
| Kristi | S |
| Abby | S |
| Ashlee | S |
| Jillian | S |
| AM – Level 2 | |
| Janice | 4 |
| Eileen | 4 |
| MegO | 4 |
| Mitch | 4 |
| Jessie | 4 |
| KJ | 4 |
| Janet | 5 |
| Ruhlin | 4 |
| Ryan | 8 |
| Brad | 8 |
| JV | 4 |
| King | 8 |
| Erich | 8 |
| Ballet | 8 |
| Tow Matt | 8 |
| 12P – Level 2 | |
| Jonathan | 8 |
| 49er | 4 |
| Kevin | 7 |
| Laila | 4 |
| Smitty | 6 |
| Mer | 4 |
| PM – Level 2 | |
| Boone | 8 |
| Linzi | 9 |
| Josie | 7 |
| Gil | 11 |
| G | 8 |
| Marissa | 8 |
| Crash | 8 |
| Marky Marc | 10 |
| Holly | 8 |
| Jenna | 11 |
| Robert | 8 |
| Erica | 8 |
| Clint | 12 |
| Schittone | 8 |
| Shug | 4 |
| Kara | 8 |
| Debbie | 6 |
| C2 | 6 |
| Jackie | 8 |
| Melissa | 8 |
| E-Rod | 9 |
| Denise | 9 |
| Twin | 8 |
| Evil | 9 |
| Sean | 12 |
| Desiree | 7 |
| LG | 8 |
| PM – Level 1 | |
| Steve | |
| Justin | |
| Jonathon | |
| Pinky | |
| Joe Dan | |
| Ruben | |
| Valerie | |
| Vanessa | |
| Darrell | |
| MNM | |
| Andre | |
| Big Easy | |
| Tristan | |
| Garrett | |
| Michael | |
| Michelle | |
| Arwa | |
| Mustansir |