WOD 1/16

Level Two
Skill Session
A1. HSPU xAMRAP (-3) x5 Rest :45
A2. Kip Toes to Bar xAMRAP (-3) x5 Rest :45
A3. Hang Snatch x3x5 @ RPE 7 x 5 Rest :45
*Scale to a version you can complete at least 3 reps per round

WOD
3 Rounds
400m Run
15 Unbroken Thrusters (95 lbs, 65 lb)
20 Double Unders
*Total Time, Rx or Thruster Scaling weight recorded

Level One (Day 1)
Skill
Squats
Push Ups

WOD
5-7 Minute AMRAP
100 M Run
5 Push-ups
100 M Run
5 Squats (you can scale up to OVHD, or Goblet Squat)
*Record total rounds + additional reps

Good order is the foundation of all good things.– Edmund Burke

What matters and what I can control
*Post thoughts to com

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
• We want to hear your CFA story! We are now collecting testimonials – and would love to receive one from you! Learn more here.