111313

"Flow Master" Chris leading the way

Wednesday

Level 2:

Pre-Struc Mono: 3 Sets
1. 200m Row, Rest 30 sec
2. 15 Hollow Rocks
3. Turkish Get Ups 3 x Each Arm, Rest 20 sec

WOD: Grip It! (10)
21-15-9, Reps for time
KB Clean (total, not per arm - from the hang - does not have to be the floor)
KB Swing
KB Walking Lunge Steps

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Level 1:

Skill Builder: MB Clean

WOD: 21-15-9, Reps for time
MB Clean

KB Swing
KB Walking Lunge

Thursday

Level 2:

Strength: Thrusters

Build to a 1RM in 12 Minutes (from the rack)
30 sec dbl unders, rest 30 sec x 3 sets

WOD: 4 min on, 1 min off 3 rounds: Score is total rounds combined

1.
100m Run
5 Generators
7 Box Jump + Step Down

2.

100m Run
5 Brains
7 V-Ups

3.

100m Run
5 Generators
7 Box Jump + Step Down

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Level 1:

Pre-Skill; Run 200m 2 x

Skill Builder/Strength: Push Press 6-8 reps for (10)

WOD: Score is total rounds

3min AMRAP, Rest 1 min 4 x

1.
100m Run
5 Burpee Pull Ups
7 Sit Ups

2.

100m run
5 Brains
7 Sit Ups

3.

100m run
5 Burpee Pull Ups
7 Sit Ups

4.
100m run
5 Brains
7 Sit Ups

Post time, load, and number of total reps completed to comments.