WOD 11/2

Level Two
Skill
A1. Kip Pull-ups x4-6×3 rest :30
A2. Weighted Step-ups x10/leg x3 Rest :60
*Post notes to comments

WOD
3 Rounds:
400m Run
10 Ring Row
10 KB Swings (24K, 16K)
400m Run
10 Ring Row
10 KB Swings (24K, 16K)
*Time recorded

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds:
2:00on / 1:00 off 
10 Wall Balls
Front Plank
*With partners, alternate movements (one on wall balls, one on plank, then switch)
*Record total wall balls

It was a high counsel that I once heard given to a young person – Always do what you are afraid to do.– Ralph Waldo Emerson

Gaining Weight
*Post thoughts to comments

Announcements:
**Please email your best push-up man photo to tristy@crossfitaustin.com as soon as possible!!** 
– Congrats to Coach Blake and Carissa for each taking home a gold medal at the USAPL Lone Star Challenge! Extra congrats to Carissa for breaking the state record in the Squat and Bench Press! 
– – Please send a picture of yourself to caitlyn@crossfitaustin.com or stop by her desk and “say cheese”!
– – – Sunday Yoga classes are back starting this Sunday at 11:00am! Our resident Yoga enthusiast Leah Alter will be leading her classes while our standard instructor, Colleen, focuses on her pregnancy. To learn more and sign up for classes, click here.

Carissa shattered multiple state records at this past weekend’s USAPL Lone Star Challenge! Way to go lady!!