WOD 11/10

Level Two
Skill
A1. Kip Pull-ups x8-10×3 Rest :60
A2. Push-ups x4-6×3 Rest :60
A3. Row 200 M @ 80-85% effort (focus on perfect strokes)

WOD
8 Minute AMRAP:
5 Strict Pull-ups
5 Box Jumps (step down)
5 Handstand Push-ups or Seated DB Presses
5 Double Unders

Level One (Day 9)
Skill
Snatches

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

Paleo Diet Interview w/our very own Mel “Melicious” Joulwan
*Post thoughts to comments

“If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them.” – Henry David Thoreau

Announcements:
– TONIGHT! (11/10) is Men’s Night at Green Mesquite BBQ. Click here for more information.
– – Running Classes start up this week with Coach Aaron! To find more information and sign up for these classes, click here.
– – – Congratulations, Janice Trinidad! You rocked those PRs at Wodapalooza this weekend! Way to go lady!
– – – – Girl Power Classes start this week! Click here for more information. Sign up here.
– – – – -From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.

Snatch Practice Session