WOD 1/7

Level Two
A. Clean x1x10 @ 80-85% EMOM
B1. Front Squats x2-3×2 @ 85%+ then… x3x1 @ 90% of clean w/ :03 Pause Rest :60
B2. CTB Pull-ups AMRAP (-2) x3 Rest 2:00
C. AB Circuit
:30 on / :30 off x 3 Rounds
Running V-sit
Flutter V-sit
Over and Under V-sit

Level One (TEST DAY)
Strength
A. Deadlift x3x6 Rest 2:00
B. Press x5x5 Rest 2:00
C. Hip hinge “T” x8x3 Rest 1:00

Workout
25 Wall Balls
10 Ring Rows
15 Wall Balls
10 Ring Rows
10 Wall Balls
10 Ring Rows

Beginner’s guide to knee pain
*Post thoughts to comments

“Minds are like parachutes – they only function when open.” – Thomas Dewar

AM – Level 1
Carlos 6:56
Ebelia 5:24
Abbey 5:16
Nick 4:20
Ken 4:07
Sam 3:44
Cat 4:00
J-Mo 5:02
Jillian 4:22
Joe 4:08
Her 5:12
Sarah 4:25
AM – Level 2
Leah 112# X3
Jackie 85# X3
Can 2 155# X3
Eleen 85# X3
Jesse 92# X3
Ken 155# X2
EJ 185# X2
Mitch 185# X2
Kristi 85# X3
Guthrie 205# X3
9am 95# X3
Big Spoon 207# X3
Ballet 145# X2
Schmidty 87# X3
Jesse L 215# X2
Kyle 215# X3
Michael 205# X3
Schittone 205# X3
Ray 185# X3
George 105# X3
Bradley 205# X3
Bryan 135# X3
Noon 
Snick 115# X3
Johnathan 145# X3
Mer 93# X3
Josie 65# X3
LaRosa 35# X3
Anne 40# X3
 PM – Level 1
Pinky 4:18
Ruffino 4:23
Dunn 4:41
Dustin 4:09
Allison 5:36
Gregg 4:18
Andy 4:06
Carlo 3:26
Jimmy 4:12
PM – Level 2
Clay 185# X3
Phillip 185# X3
Andee 185# X3
Sanchez 175# X3
Adrian 155# X3
C2 65# X3
Desiree 65# X3
Denise 65# X3