WOD 1/11

Buy In/Cash Out
3 x 10 Pike Push-ups
or
3x :20 accumulated seconds of:  Chin-up Holds (CTB, False grip CTB, or Ring False Grips)

5 Sets
Barbell Complex
5 Clean Grip Deadlifts
3 Power Cleans
2 Clean Pull-unders
Rest :30
6-8 Dips/Ring Push-ups/Push-ups
Rest :30
6-8 Kipping Pull-ups
Rest 2:00
*Post loads and notes to comments

then…

5 Rounds
5 Strict Chin-ups (weight if needed)
10 Push-ups
50 M Farmers Walk (55lbs, 35lbs)
*Time recorded

Leaders lead the way. Not just on the easy ones you take the tough ones too. -Major Dick Winters

Rest in peace

Announcements:
-The Circle of Awesomeness Challenge page has been updated!  Take a look here
-CFA ladies’ Night is moving to Tuesdays.  Our first ladies night for 2011 will be TONIGHT at Tristy’s house at 7:30pm.  We hope to see everyone there!!  811 West Slaughter Lane Apt. 4006, Austin TX 78748.
–Austin Gorilla Run January 22nd!