WOD 11/16

Level Two
Skill
A1. RDL x10x3 Rest :45
A2. CTB Pull-ups x4-6×3 Rest :45

WOD
8 Rounds
1:00 Row or Airdyne for Cals
1:00 Active Rest (3-5 Challenging DB Presses)
1:00 Wall Ball for reps @ 20 lb, 14 lb
1:00 Active Rest  (3-5 Hip Clean @ 135 lb, 95 lb)
*Record calories and wall ball reps

Level One (Day 11)
Skill
Handstand
Toes to Bar
Box Jumps

WOD
5 Rounds:
5 Box Jumps (Step-Down)
20 Singles
5 TTB
20 Singles
*Total time recorded

Things start out as hopes and end up as habits. -Lillian Hellman

Gateway Foods
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too!