Level 1

In no particular order:

WOD A:

80 Ring Rows and 80 Calories on the bike for time, broken up in any way

WOD B:

Time Trial: 1 mile run.

Level 2

In no particular order:

WOD A:

30 Pull ups and 80 Calories on the bike for time, broken up in any way

WOD B:

Time Trial: 1 mile run.

Level 3

In no particular order:

WOD A:

80 Pull ups and 80 Calories on the bike for time, broken up in any way

WOD B:

Time Trial: 1 mile run.

Level 4 Rx

In no particular order:

WOD A:

100 Pull ups and 100 Calories on the bike for time, broken up in any way

WOD B:

Time Trial: 1 mile run.

Motivation

Sometimes when we look at the workout, we immediately start coming up with excuses. If that’s you today, start killing those excuses and get in here.

Most common excuses are being to sore, or to busy.

If you are sore, that’s NORMAL, I don’t care; come in, warm up you’ll feel better and you’ll be better.

If you are to busy, that’s NORMAL, come in at 5:30 AM, or 7 PM… and you know what? Tomorrow, I’ll be there until 11AM and back at 2:30PM as well, so you have 12 hours in which you can make it into the gym. Come in.

Strength

None today!

Mobility:  Couch Stretch 4 minutes per side.