WOD 12/6

Level Two
Strength WOD
A. Squat x2x4 @ 90%+ Rest appx 4:00-5:00 between sets
*Warm up quickly, do not count sets until you’ve reached correct RPE 9-10
B. Rack/Box Pull x1-2×3 @ 90+ rest 2:00 minutes b/t Sets RPE 9-10
C. Auxiliary Circuit:
6-8 reps of each exercise, 3-5 rounds:
– Hip Thrusts (add moderate weight if comfy)
– Single Arm OH Step-ups/leg (Light DB, or just raised arm)
– Strict Toes to Bar
– Supermans
*No rest between sets, but quality reps – this is not for time

Level One (Day 8 )
Skill
Kipping Pull-Ups
Thrusters
Burpees

WOD
5 Minute AMRAP
7 Jumping Pull-ups
7 DB Thrusters
*Every minute on the minute perform 2 burpees
*Total completed rounds recorded

But what is happiness except the simple harmony between a man and the life he leads?  –Albert Camus 

Exercise and the brain
*Post thoughts to comments

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.
– – December is a month full of fun activities and we hope you’ll join us! Be sure to check out our events section for information and updates!