WOD 8/24

Level Two

A.  Row for 7:00 Minutes @50-60% at the top of each minute, increase effort to 100% for 10 seconds
Rest 3:00 (Mobilize pecs, T-spine, and scaps)
B.  Run for 7:00 at 50-60% effort focusing on mechanics (ie. mid foot strike, forward lean, picking knees up, etc)
Rest 3:00 (Mobilize calves and hamstrings)
C.  In 7:00, complete 6 rounds of 3 Jerk Unders, 5 Band Frankenstein Squats (not for time)
Rest 3:00 (Mobilize glutes, hip flexors, and quads)
D.  On the minute for 7:00, complete 2 HSPU, :10 L-Sit Hold

Level One (Day 11)

Skill
Toes to Bar Progression
Handstand Progression
Box Jumps

WOD
5 Rounds
5 Box Jumps (Step down)
20 Singles
5 Toes to Bar
20 Singles

Announcements:
– Listen up Olympic Lifters!  If you want to take Chad’s 4 week class that starts next Thursday, Sept. 1st, and you haven’t taken a class with him before, then you need to sign up here for his Intro Class tomorrow at 5:30pm.  This class will be a prerequisite for his 4 week class.

Patience is the companion of wisdom. -Saint Augustine

Reprogram your memory
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