WOD 1/5

Level Two
Strength/Make Up Day
A1. OVHD Squat or Frank Squat x10-12×3 @ 20X2 Rest :45
A2. Horizontal Ring Rows x10-12×3 @ 30X1 Rest :45
B1. Front Rack Reverse Lunges x6-8/Leg x3 @ 20X1 Rest :45
B2. DB Bench Press x4+4+4 (Right+Left+ Both)x3 Rest :45
C1. DB Ext. Rot. x12-15/arm @3010 x2 Rest :30
C2. Hollow Rocks x8-10×2 Rest :30
C3. KB Cross Chops x15-20/side x2 Rest :30

Level One (Day 9)

A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

The years teach much which the days never know. -Ralph Waldo Emerson

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Level 1 – AM
Kelley S
Brandon S
JBlack S
Gabriel S
Level 2 – AM
Becky S
Bubbles S
Albert S
Big Shug S
Flash S
Charlie S
Janice S
Schittone S
Sherman S
Cindy S
Sarah S
Ballet S
Can2 S
Colleen 7:46 Rx Tuesday
Caitlyn 55 @ 193 Work Capacity
MG Jenny 45 @ 182 Work Capacity
Reis 77 @ 198 Work Capacity
Valyn 53 @ 185 Work Capacity
Kavi 71 @ 193 Work Capacity
Paddy 63 @ 181 Work Capacity
Ladies’ Class
Trixsi 22:31 (J, 20lb) Wednesday
LV 25:07 (J, 20lb) Wednesday
Emliy 31:56 (J, 20lb) Wednesday
Mer 27:26 (J, 20lb) Wednesday
Josie S
MegO S
Level 1 – 12PM
Monk S
Jeremy S
Robby S
Cody S
Lulu Crew S
Level 2 – PM
Liz 47 @ 171 Work Capacity
Cynthia 48 @ 177 Work Capacity
Cat 17:48 Friday
Jables 17:48 Friday
Cyn 19:26 (J, 15lb) Wednesday
Crash S
Dayna S
Danimal S
Level 1 – PM
Lola S
Jackson S
Helen S
Brittani S
Elizabeth S