Monday – 180115

SWOD

Every 2 minutes for 18 minutes ( 3 sets of each):
Station 1 – L-Sit Hold x 45-60 seconds (accumulated)
Station 2 – Supine Ring Row x 10-12 reps @ 1111
Station 3 – Hollow Rocks or Hold x 45-60 seconds

WOD

“Super 8 Test”

Complete as many reps as possible in 8 minutes of:
8 Burpee Box Jump Overs
8 Cleans
8 Thrusters

Level 3 – (30″/24″), (95/65)
Level 2 – (24″/20″ – step ups allowed), (75/55)
Level 1 – (20″/14″ – step ups allowed), (45/35 – ground to overhead)

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