WOD 5/24

Level Two
A. Deficit DLs @ 50-55% of DL x2x10 Rest :60
B. Bench Press x5x4-5 Sets @ 88% Rest 2:00
C1. Squat x6x6 @ 80% Rest 1:00
C2. WTD Strict Pull-up(+Kip Pull-ups) x3+(RM)x6 @ 9-10 RPE rest 2:00
(Only rep max kip pull-ups on sets 1, 3, 5 do not drop from the bar b/t strict and kip)

Cash Out
C1. Hollow Rock x10x3 Rest :30
C2. Partner GH Raises x10x3 Rest :30

Level One (Day 6)
Skill
Front Squats
Deadlifts

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45

Cash Out
Shoulder Opener Stretch
Max Side Plank Per side

Nuts and Phytic Acid: Should You Be Concerned?
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Announcements:

• Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!
• Level 3 Classes are coming to CFA.  Get ready for the 2013 CrossFit Games here!