ANNOUNCEMENTS
Westside 4 Athletes -Don’t forget Coach Scarpulla is coming to town for a 2-day seminar that will no doubt take you to the next level in your training. Cost is $350 for members, do NOT miss out on this, ESPECIALLY if you plan on competing in Crossfit competitions. Dates Aug 18th/19th.
RECOMMENDED READING
Five Habits of Defective Squatters
TODAY’S WODS
Level I (Level II Testing)
Freestanding Handstand for 10 secs (movement okay, only rule is during 10 secs only your hands may touch the floor) Take as many attempts as you need to get 10 secs in a 5-minute window
HeSPU (M-7 reps/W-1 rep)
Front Squat – (Bodyweight 1 Rep)
Double Unders (40 Unbroken)
Level II
20 Min. of Mobility Work
2 Rounds
20 Lunge Steps(135/95)
20 Deadlifts
20 Power Cleans
200M Run
Level III
Squats Week 10 Day 2
5×10 Weighted Box Jumps
2×10 Jumping Squats (135/95)
400M Run
30 Double Unders
30 OHS (95/65)
30 Pull-ups
30 Wall Balls (20/14)
400M Run
Gymnasty
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