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