WOD 4/30

Level 2 – Week 7 of 8 – Test Week
500 Row
100 Wall Ball
100 Burpees
500 Row
*20 Minute Time Cap

Level 1
Skill:
Hip Clean Progression
A. EMOM for 20 mins (Alternate each Exercise every min)
Hip Clean x2
Walking Russian Twists w/ Plate x 10 steps
B1. DB Press x8x3
B2. DB Step -ups x8/ea leg x3

Respect the Rower: An Argument for Ergometer
*
Post thoughts to comments

“The key is not the will to win. Everybody has that. It is the will to prepare to win that is important.” – Bobby Knight

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Level 1 -AM
Maria 65
Angelica 65
Jo 65
Silas 125
Jose 95
Erin 45
Red 35
Page 95
Lisa 45
Steve 85
Meggie 45
Pat 105
Chris 135
John 95
Jill 55
Garrett 130
Marissa 55
Nicole 35
Ruth 35
Heather 35
Daniel 65
Elorra 37
Level 2 
Gage 18:25
Mitch 20:00 (90w, 80b)
Brad 15:40
Schmitty 20:00 (Row)
Big Spoon 19:37
Mego 20:00 (100w, 99b)
Joe Dan 20:00 (100w,78b)
Joe 19:57
Todd 17:56
Sissy 20:00 (100w, 56b)
Ebelia 20:00 (100w, 50b)
Valyn 20:00 (Row)
Ben 18:37
Vanessa 20:00 (60w, 50b)
Ballet 20:34
Jessie 20:00 (91w, 90b)
Ed 20:00 (100w, 80b)
Ray 18:24
Vegas 20:00 (393m)
Chaz 20:00 (208m)
Erica 19:00
Alex S 20:00 (247m)
Jenny 20:00 (288m)
Mer 20:00 (98w, 75b)
Lori 20:00 (80w, 75b)
Stefani 20:00 (92w, 90b)
Paula 20:00 (75w, 75b)
Smitty 20:00 (329M)
G 20:00 (78M)
Laila 20:00 (100w, 96sprawls)
Marc 20:00 (90w, 90b)
Cat 20:00 (345M)
Amber 20:45 *run and sprawls
Jeff 20:00 (100w, 97b)
Graff 18:55 *sprawls
Shana 19:56 *run and sprawls
Gill 20:00 (80w, 80b)
Miller Time 20:00 (85w, 80sprawls *run)
Jeri 21:10 *run
Brian 20:00
Spencer 20:00 *run
Megan 20:00 (20w, 80b)
Lane 20:00 (170m)
Jamey 20:00 (80w, 80b)
Eileen 20:00 (100w, 36b)
Kelly 20:00 (100w, 94b)
Can2 20:00 (85w, 84b)
Jillian 20:00 (46m)
Sadie 20:00 (75w, 70b)
Evil 20:00 (100w, 77b)
Twin 20:00 (100w, 45b)
Missy 20:00 (350m)
Jeanette 20:00 (100w, 97b)
Ryan 20:00 (98w, 85b)
Nicole 20:00 (176m)
J-Mo 20:00 (100w, 94b)
Desiree 20:00 (100w, 83b)