WOD 4/3
Level 2
**Skill Day**
Skill:
Handstands
10 Rounds for Quality
2-3 Forward Rolls (Scale up forward roll to Pistol)
3-5 Russian KB Swings
3-5 Box Jumps (Step Down)
3 Hollow Rocks
3 Superman Rocks
Post time permitting: Monthly Challenge
Handstand Holds/Walks: Wall —> Walk —> Freestanding
Level 1
MQ x10x3 – Include Hip Hinge MVMT, Push-ups
Skill:
Kip Swing/Jumping Pull-up
*Go through Progression
Wall Balls
*Go over different weights of med balls and heights on the wall
Workout:
3 Rounds
400m Run
15 Wall Balls
10 Jumping Pull ups/ Kip Pull ups
*Time Recorded
15:00 Cap
12 Reasons You’re Not Losing Fat
*Post thoughts to comments
“Try not. Do, or do not. There is no try.” -Yoda
| AM – Level 1 | |
| Lorin | 16:54 |
| Carlos | 16:54 |
| Emily | 11:06 |
| Lee | 11:10 |
| Ebelia | 12:24 |
| Keith | 10:36 |
| Angelica | 14:14 |
| Red | 11:57 |
| Sarah | 11:01 |
| Jose | 9:17 |
| Juan Carlos | 9:47 |
| Ismael | 9:05 |
| Gregg | 10:00 |
| Diana | 11:53 |
| Ana | 10:54 |
| Ashlee | 12:05 |
| Vanessa | 10:10 |
| AM – Level 2 | |
| Schmidty | |
| KJ | |
| Janet | |
| Kristi | |
| Mitch | |
| Sean | |
| Sissy | |
| Ed | |
| Jillian | |
| Jessie | |
| Ballet | |
| Page | |
| Tow Matt | |
| Bryan | |
| Level 2- pm | |
| Walker | |
| 49er | |
| Avtar | |
| Dixie | |
| Ginny | |
| Dustin | |
| Josie | |
| Bradly | |
| Kat | |
| Jerry | |
| Kyle | |
| Amber | |
| MegO | |
| Russel | |
| Level 1 – pm | |
| MGJenny | |
| Brandy | |
| Nicole | |
| Ashley | |
| Lyn | |
| Michael | |
| Zach | |
| Dinorah | 13:44 |
| Lori | 12:40 |
| Andrew | 13:27 |
| Paula | 12:21 |
| Erin | 12:09 |
| Jeremy | 10:54 |
| Brennan | 12:15 |