WOD 9/18

Level Two
12:00 Agility Stations
3:00/ station + 1:00 transition
Station #1: 4 Corner Cone Drill (Bear Crawl/Carioca, Crab/Slide, BKWD/Slide/Run/Carioca)
Station #2: Small Hurdles (2 ft, 1 Ft, 2 Ft lateral Down and Back, 2 Ft Hop, R Hop, L hop0
Station #3: Tall Hurdles (Over/Under, Forward Step Over, Backward Step Over)

then…
In 15:00:
30 Strict Chin-ups
30 V-ups
*Break into small sets, as needed
*if you cannot do one strict chin-up, utilize a spotter and do 10 sets of 3
*Alternate grips each set

then…
10:00 AMRAP
1-2-3-4-5-6-7-8-9-10
CTB Pull-ups
DL @ 55-65%
1 Gasser (50 yds x 4) btwn sets
*Total Reps Recorded

Extra Credit (time permitting)
3 Rounds
10 Single Leg Hip Bridges/side
1:00 of Deadbugs
5 Bridge ups

Level One
Skill
Handstand Push-up Progressions

WOD
5-4-3-2-1
Press
Chin-up
*For Load

then…
4×400 M Relay

Going on a diet v. building a life
*Post thoughts to comments 

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