Sunday, July 7 WOD

Mobility: 8 minutes on what needs it most

Skill Review: Walking Hand Stand

  • Spend 10 minutes

WOD: Member’s Choice…

  • “Fran” 21-15-9 rep rounds for time:
    • Thrusters, 95/65lbs
    • Pull-Ups
  • “Grace” 30 reps for time:
    • Clean & Jerk, 135/95lbss
  • “Karen” For time…
    • 150 Wall Ball Shots
  • “Amanda”  9-7-5 rep rounds for time:
    • Muscle-Ups
    • Snatches, 135/95lbs

The Rules:

  • All of the WODs have a 12 minute hard stop
  • Choose 2 if you are feeling frisky and rest 4 minutes between them


Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!