WOD 8/4/14

WOD 8/4/14



*Don't forget to CHECK IN


1. Snatch

1RM


2. Squats

5 x 7 Back Squats, across
 


3. Jackie: (Benchmark WOD. Track your result!)

For Time:

1k Row

50 Thrusters (45# for men AND women)

30 Pull Ups

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Cardio Club (Recommended every day) 

EMOM x 20

Even Min: 15 cal Row - Level III, 12 cal - Level II, 10 cal - Level I

Odd Min: 12 Burpees - III, 10 Burpees - II, 8 Burpees - I

*Write "CO" next to your name on the board if you completed this for the day


Core Club (Recommended 3x/wk, NOT every day)

Level I - 3 Rounds

Level II - 4 Rounds

Level III - 5 Rounds 

10 GHD Sit Ups (extend as far as possible touching the ground if able. Make sure you keep core tight instead of just flopping down (this will save your life...and back. Also, throw your hips down to lift you up)

15 secs unbroken L-Sit

15 Hollow Rock (back and forth is 1 rep)

10 Windshield Wipers (back and forth is 1 rep)

*Write "CO" next to your name on the board if you completed this for the day