WOD 7/18

Level Two
A1. Partner Over/Under MB Pass x10x4 Rest :30
A2. Crossover Lunge to Lateral Lunge x5/Side x 4 Rest :30
A3. Sumo KB DL x10 x 4 Rest :30
A4. Dynamic Horizontal Ring Row (Hollow Body to Extension) x5x4 Rest :30

Partner WO
4 Rounds
Row 500
Max Rounds of
5 Toes to Bar
10 Explosive Push-ups
15 Rocket Jumps
*Post total time and total rounds
*While one partner rows 500 M the other completes AMRAP of Toes to bar, Burpees, and box jumps

Extra Credit
Kneeling Paloff Press x10-15/side x 2

Level One (Day 3)
Skill
Frankenstein Squat
Back Squat

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

Be Good to Yourself, Inside and Out
*Post thoughts to comments

“Nothing is easy to the unwilling.” – Thomas Fuller

Announcements

• Congratulations to our very talented and amazing Darlene Price for her incredible performance and 7th place finish at the CrossFit Games this weekend! #dapriceisAMAZING!!!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.